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Cardio-Sculpting Workout: 21 Days to Loving Your Shape

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4. Squat/Chair Pose

4. Squat/Chair Pose

Targets glutes, hamstrings, quads

  • Stand with feet shoulder-width apart, holding lighter dumbbells on shoulders.
  • Squat down, pushing butt behind you; keep body weight over heels.
  • Push through heels to return to start, squeezing glutes. Do 20 to 25 reps.
  • After last rep, drop weights and bring feet together. Resume squat position, keeping knees behind toes and extending arms in front at chest level; hold for 30 seconds.

Challenge yourself: Use heavier dumbbells and hold chair pose for 60 seconds.

Next:  1. Plie Squat


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liliann2 wrote:

If you look at the list, circuit a is 1-4, circuit b is the second numbered group, 1-3, and circuit c is the last numbered group, 1-3.

7/11/2013 01:35:45 PM Report Abuse
cristinaaav wrote:

which one is circuit A? and B?..and C?

6/26/2013 02:26:43 AM Report Abuse

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