»
4-Week Summer Shape Up (for Women)
Day 008 - Mix it up
WU 5 min. 2 sets x 12 reps each. SERIES 1: open-toed squats, biceps dumbbell hammer curls, abs; SERIES 2: hamstring curls, incline biceps curls, decline abs. Stretch 5 min. 
|
Today's Workout:
LET'S START THE WEEK WITH LEGS, BICEPS, AND ABS. As always, 2 sets each exercise, 12 reps each. Make sure to consult a personal trainer or gym staff member with questions on any of these exercises.
SERIES 1:
Back to the squat rack. Today we're targeting you inner and outer thighs with open-toed squats. These are similar to regular squats, but with the legs placed further apart and the toes turned out (think New York City ballet.) Squat down, trying to guide your knees over your toes on each foot, then straighten. Remember, never "lock out" your knees.
Next, with a dumbbell in each hand, perform a set of standing hammer bicep curls (keep your palms facing in towards each other.) Keeping your elbows by your sides, raise and lower one arm at a time.
Perform ab crunches on a Swiss ball or on the floor, and repeat SERIES 1.
SERIES 2:
Locate a hamstring curl machine. Lying face down, adjust the machine so that the pad hits your leg right below the calves. Raise and lower the weight 12 times, holding for a count at the top.
Find an incline bench close by, and perform a set of biceps curls with the same dumbbells you used before. Make sure that your lower back remains flat against the bench, palms facing the ceiling; never straighten your arms completely.
For the last set of abs, find a decline bench and perform a set of crunches. Rest, and repeat SERIES 2.
|
|
Shopping:
