Combine these 6 exercises into a mini workout you can do anytime, anywhere. To shape and tone for the summer months.
1. Legs: Air squats
Set the feet a little wider than hip-width apart and pointing out at 15-30 degrees. Squeeze the glutes and abs, sit the hips back and down between the legs. Make sure the knees track straight over the middle of the toes, control down to the bottom, keeping the chest up and back straight. Push through the heels and squeeze the glutes to return to the standing position.
2. Glutes: Hip bridges
Lay flat on your back, bend your knees at 90 degrees and place the feet flat on the floor. Squeeze the glutes and push your hips up in the air. Keep the shoulders back on the floor and extend the hips, so your body is flat from knee to shoulder. Hold at the top for 2 seconds and lower back to the floor.
3. Abs: Knee raises
Hang from a bar, squeeze your abs and curl your knees up to your belly button. Keep the knees together and be sure to initiate movement from the abs. Control back to a full hang and go again.
4. Arms: Bench dips
Hold a low bench behind you, walk your feet out and bend your knees. Starting with straight arms, bend the elbow to lower yourself down in front of the bench. Be sure to keep your chest up and go down to a 90 degree bend in the elbow. Then push back to straight arms.
5. Back: Horizontal row
Grab hold of a low bar and walk your feet out in front of you. The further forward you walk, the harder this will be. Keep your body straight, pull the shoulders back and pull the chest up to the bar. Squeeze shoulder blades back at the top and hold for a second, then lower back to straight arms. Don’t let the hips sag.
6. Core: Side plank lifts
Lay on your side, on the bottom elbow and forearm. Squeeze the muscles at the side of your torso and lift your hips in the air, so only your feet and forearm remain on the floor. Keep the body straight, head back and abs tight throughout. Hold the tension in the side for a couple of seconds at the top, lower back to the floor and lift again.
Article Genesis Fitness http://www.genesisfitness.com.au
Combine these 6 exercises into a mini workout you can do anytime, anywhere, to shape and tone for the summer months in the sun.
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