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Get Strong, Fit, and Fabulous in 4 Weeks

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Strength Workout 1

1. Dumbbell Press Squat

Target: Quads, Glutes, Hamstrings, Shoulders

  • Stand with feet hip-width apart, holding a 5- to 8-pound dumbbell in each hand at shoulder height, palms facing forward (not shown).
  • Squat down, extending arms above head; stand up and lower arms to start.
  • Repeat.

Keep it easy: Hold weights at sides.

Challenge yourself: Hold weights above head throughout the exercise.

2. Ball Push-Up

Target: Triceps, Chest, Abs, Shoulders

  • Get into a push-up position, with hands shoulder-width apart on a stability ball, back straight and abs pulled in.
  • Lower chest toward ball, pointing elbows out, keeping abs tight and head aligned with hips.
  • Push back to start and repeat.

Keep it easy: Do the move on the floor without the ball.

Challenge yourself: Raise a leg while doing the move.

3. Bulgarian Split Squat

Target: Hamstrings, Quads, Glutes

Stand with your back 2 to 3 feet away from a bench or sturdy chair. Place top of right foot on seat.

Bend left knee 90 degrees, keeping knee aligned with ankle. Hold 2 counts, straighten leg in 4 counts and repeat. Switch sides after 1 set.

Keep it easy: Do alternating lunges, no bench.

Challenge yourself: Hold dumbbells at sides while keeping back leg on bench.

4. Dumbbell Clean and Press

Target: Shoulders, Hamstrings, Glutes, Quads

  • Stand with weights in front of thighs, palms facing in.
  • Squat down, dropping weights just above the knees.
  • Draw weights up to your chest, as close to torso as possible (not shown).
  • Stand straight, rotating palms to face forward, and press weights above head (not shown).
  • Lower to start and repeat.

Keep it easy: Don't squat down; draw elbows up only toward shoulders.

Challenge yourself: Make the movement explosive as you pull the weights toward your chest and above your head.

Next:  Strength Workout 2

 

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GinnyPancha wrote:

I don't have a treadmill and because of allergies I can't work out outside on some days, would skipping inside work just as well for the intervals? It would be easier to adjust speed then trying to walk around a small room. A student budget just wont allow for a gym!

2/20/2013 01:25:24 PM Report Abuse
brianahamlett wrote:

I don't have a treadmill is there an alternative to it.

1/2/2013 02:59:26 PM Report Abuse
lindadprice1 wrote:

The sample intervals doesn't make sense to me cause its supposed to equal to 40 mins, am i supposed to do the interval running walk and do them again untill 40 mins?

9/26/2012 10:18:23 AM Report Abuse
a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com

3/2/2012 03:13:23 AM Report Abuse

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