21-Day Total-Body Makeover Workout
Get your dream physique with toning, total-body exercises to makeover your body in less than one month.
-Get your dream physique. Athlete squat. Make sure you hold the medicine ball directly above your head. Squat low enough to the floor so your knees are bent 90 degrees. Do 2 sets of 8 to 12 reps. Hike pushup. Make sure to use the strength in your arms by bending in your elbows to keep your upper body towards the floor. Do 2 sets of 8 to 12 reps. Lunge twist. Lunge forward and rotate your torso in the same direction as your front leg, lifting the ball diagonally above your head, then return to center, switch side and repeat. Do 2 sets of 8 to 12 reps. Sit and touch. Lie face up on the floor with your knees bent and extend the ball above your head and sit up all the way and tap the ball between your feet. Return to start. Do 2 sets of 8 to 12 reps. Iron sumo. Hold the ball in front of your chest the entire time and lower into a deep squat. Make sure you squeeze your glutes and your legs as you return to start. Do 2 sets of 8 to 12 reps. Reverse lunge press. Hold the ball at chest high and step back into a lunge and press the ball diagonally over head in front of you and pull it back to your chest. Repeat on the other side to complete 1 rep. Do 2 sets of 8 to 12 reps. Single leg resisted curl. Staying balance on 1 leg, curl the ball to your shoulder and then lower the outside of your lifted leg. Do 8 to 12 reps, switch sides and repeat. Do 2 sets total. Frank plank. Starting in side plank with 1 hand touching your head twist your torso towards the floor. To make this easier, stagger your feet to your top foot that is touching the floor in front of your bottom foot. Do 2 sets of 8 to 12 reps and switch sides.