The Complete Workout
These six moves will target your trouble spots whether you're at home, at the gym, or on the road. For the best results, do them three times a week along with 30 minutes of cardio.
-We've designed this exercise anywhere workout together with Ary Nunez, fitness instructor and owner of Gotham Global Fitness in New York City, to allow you to target all your trouble zones at once no matter where you are. For the best results, you should do all 6 exercises 3 times a week and combine this entire routine with 4 or 5, 30 to 60-minute cardio sessions. Whether you're at home, at the gym, or on the road, this routine will have you tight, toned, and sag-free in a month. Reverse Lunge with Knee Lift: From a standing position, lunge back with your right leg, while bringing your arms across to your left side. Now, bring your right knee forward to hip height as you cross your arms to your right. Repeat this lunge move 10 times to your right and then 10 times to your left. When you lunge back, make sure your knee doesn't touch the floor. The reverse lunge with knee lift targets your thighs, butt, obliques, shoulders, and core. Do 3 sets of lunges alternating from your right to your left after every 10 reps. Squat Thrust with Twist: Stand with your feet, shoulder-width apart, and extend your arms in front of you at shoulder height. Begin by squatting down, bending your knees 90 degrees and twisting your upper body to the left. Now, come up and repeat the exercise to the right. Remember to keep your weight in your heels. Don't allow your knees to jut forward past your toes. Keep your knees facing forward as your chest and shoulders move side to side. For the best results, you'll want to bend your knees as close to 90 degrees as possible. Squat thrust with twist targets your thighs, butt, obliques, shoulders, and chest. Plyometric Squat: Stand with your feet shoulder-width apart. Squat down, bending your knees to 90 degrees. Now jump up and land softly again in the squat position. Use the strength in your legs and butt to jump up explosively. Remember to land as softly as you can with your knees bent; keep your weight back, over your heels. Do 3 sets of 8 reps. The plyometric squat targets your butt, thighs, and core. Staggered Pushup: Get into push-up position with your left hand 4 to 6 inches in front of your right hand, walk your feet back until your legs are fully extended. Do 8 pushups, extending arms fully, and then bending elbows 90 degrees to bring your chest just above the floor. Remember to keep your abs contracted throughout the set. To make it easier, keep your knees on the floor. Do 8 pushups with your left hand in front, and then switch hand positions, placing your right hand 4 to 6 inches in front of your left hand and do 8 more pushups. The Staggered Pushup targets your shoulders, chest, arms and abs. The Hover Rotation: Start by lying face up, leaning on your elbows with your legs extended and your knees slightly bent. Lift your hips toward the ceiling, forming a straight line from your head to your heels. Hold this position for 8 counts. Roll to your side, hips lifted, with your right elbow and forearm on the floor to support your weight and help you balance. Maintain a straight line from your head to your heels, and hold this position for 8 counts. Now, roll in to a plank position with your forearms on the floor and elbows by your sides. Hold this position for 8 counts. Lastly, roll to your left side, supporting your body with your left forearm and elbow. Lift your hips in a straight line between your head and heels, and hold this position for 8 counts. Repeat this entire sequence 8 times. The hover rotation targets your arms, shoulders, core, butt, and obliques. Triceps Sit: Sit on the edge of a sturdy chair, palms by your butt with your fingers facing out toward your knees. With your left foot on the floor, bend your left knee 90 degrees and right extend you're leg out. Keeping your knees level. Now, dip your butt toward the floor and bend your elbows behind you. Lower your elbows to shoulder level and then straighten your arms bringing your butt back to chair level without sitting down. Do 3 sets of 16 for each side, alternating the extended leg. The Triceps Sit targets your triceps and your core. For the best results, do all 6 moves in this exercise anywhere. Workout 3 times a week along with 4 or 5 cardio sessions.
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