FULL WORKOUT - SHORT VERSION-H264 640x480
-Sumo power. We're going to be doing 10 repetitions of the sumo power squat. Now, to make 1 repetition, you're going to press up with your left and then press up with your right arm. That's 1 repetition. Keep going. Remember to press through your heels to get yourself up and keep your elbows close to your ears to really focus in on the upper arms. Looking good. Now, to make this move a little easier, you can do a traditional squat where your feet and shoulder width apart. The sumo is a little bit tougher since you're taking that wider stance and turning out your toes. If you wanna crank up the toning on this move, you can extend both arms at the same time rather than alternating. Your choice. Doing great. Dip and drag curl. We're gonna try and do 8 to 12 repetitions on each leg of the dip and drag curl. With your right chin resting on the stability ball behind you, you're going to bend your left knee to sink into a squat. Skim the dumbbells down your ribcage as you dip and skim them up as you stand. Keep those elbows pointing directly behind you. Now, you're going to switch legs, placing your left shin on the ball behind you. 8 more repetitions. Make sure your right knee stays behind your toes as you dip. Nice work. And that's your set. Good morning. Okay. Two things you wanna remember about this move. Number 1, keep those dumbbells parallel to the ground. Even as you move, just make sure they're always parallel to the ground. Number 2, you wanna push your butt backwards. That's right. Don't fold over at the hips. It's more about pressing your butt backwards. Looking good. Just a couple more. And that's your set of 10 repetitions. Side lunge with teacup raise. Here we go. You're going to do 10 lunges here and switch legs and do another 10. As you lunge, make sure to keep your knee over your ankle. Now, the key to the teacup raise is keeping your pinky knuckle high. Just that little pinky lift will help you target the medial deltoid in your shoulder. It's the muscle that gives you that nice V shape at the top of your arm. Okay. Now, switch. Other side. If you're having a tough time coordinating, do the teacup raise after you've lunged and not during. 4 more. Good job. Lower half leap. Okay. We'll be doing 10 leaps here and how far apart you keep your legs is up to you. You can even switch it up and do a few leaps with feet together then a few leaps with feet wide apart. Remember, squeeze your glutes as you lift. Keep it up. Good job. Rolling pin. The rolling pin is a great move for your butt and hamstrings. Try to do 10 reps on each legs. Really dig your heel into the ball to bring it towards your derrière. Take it slow and with control. Nice job. Now, we're going to switch legs and do 10 more. If you're having trouble doing these with a single leg, you can use both heels on the ball. Looking good. Just a few more. Rainbow fly. Think of hugging a giant beach ball as you do this move meaning keep a little bend in your elbows the whole time. We'll do 10 reps right here. Aim to bring the head of the dumbbells together directly above you. This move is a great chest-firming move, but if you keep your abs tight, this is also a great belly flattening move. So don't let your middle sink. Reverse fly. The reverse fly is a great exercise for your upper back. We're gonna go for 10 reps here. If you're having a hard time balancing, plant your feet wider apart. Imagine trying to make your shoulder blades stiff behind your back at the top of the lift. Decalfenator. This is a move you can do even at your desk chair with some books on your knees. We're just going to lift your heel 12 times. What you're targeting here is the muscle in the calf called the soleus. Just a few more. Nice work. Kick stand. This kick stand is a killer abs and shin exercise and also a hip slimmer. We're going to do 8 reps on this side then flip and use the other leg. Keep your torso from tipping forward. You want your hips and legs stacked throughout the move. Now, we're gonna switch sides. Press your heel out as you lift your leg. Keep going. And that's your set.
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