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Lower-Body Blast Workout

  • Karen Pearson

    Behind Definer

    What you'll need: a pair of 3- to 5-pound dumbbells

    How it works: This workout is a circuit; perform the moves in order and then repeat the circuit to complete three sets total.

    Targets: Shoulders, back, abs, butt, quads, and hamstrings

    — Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides.

    — Lunge back with right leg, bending both knees 90 degrees and lifting arms to shoulder level in front of you, palms down.

     

     
  • Karen Pearson

    Roundhouse Combo

    Targets: Arms, abs, obliques, butt, outer thighs, and inner thighs

    — Stand with left foot staggered in front of right, elbows bent by sides, fists in front of chest.

    — Step right foot toward left foot, then bring bent left knee out to side and up to hip height as you lean torso to right. Kick left leg.

  • Karen Pearson

    Arabesque Kickback

    Targets: Triceps, abs, butt, and hamstrings

    — Stand with feet hip-width apart, holding a dumbbell in each hand by hips, elbows bent; extend right leg slightly behind you, toes on floor, hinging forward slightly from hips.

     
  • Karen Pearson

    Jump Shot

    Targets: Shoulders, abs, butt, outer thighs, and inner thighs

    — Stand with feet slightly wider than shoulder-width apart, arms by sides.

    — Squat, bending elbows by sides; bring hands in front of chest.

    — Quickly shuffle to right twice and then back to left twice.

  • Karen Pearson

    Inner-Thigh Rotate and Reach

    Targets: Shoulders, triceps, abs, butt, and inner thighs

    — Stand with feet together, a dumbbell in each hand, elbows bent by sides so forearms are at waist level in front of you, palms up. Raise left leg, toes pointed out to left; this is start position.

    — Pulsing left leg up and down and keeping elbows at sides, rotate forearms out to sides.

     

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