Dramatic body changes require only five resistance exercises plus cardio every session (and one full day off per week). You don't need to spend your life in the gym, but you do need to challenge yourself! Dedication and a commitment to working through the tough parts will help you build your dream body. Don't argue with yourself — just do it!
ALTERNATING FLY + CRUNCH
Lie with your head, neck and shoulders on a body ball. Both feet should be planted firmly on the ground with legs at a 90 degree angle, knees positioned over the ankles. Bridge your torso so it's raises up and parallel to the floor. Raise the dumbbells over your chest with your arms extended towards the ceiling, palms facing each other. Inhale, open your chest and slowly lower the weights in a semi-circular arc out to the sides of your chest. Do not lower your arms farther than parallel to the floor. Exhale and raise the weight, again in an arc, back up to start position and perform a crunch with the weights above your chest. Lower back to the start and repeat.
CROSSOVER LUNGE + BICEP CURL
Place your left foot forward and across the right. (If you were facing 12 on a clock, your left foot would be at 1). Bend your knees until the left thigh is parallel to the floor while raising the weights into a bicep curl. Push back to the start with the left leg. Repeat on the right.
BACK KICK + SHOULDER PRESS
Stand on your left leg with your right leg off the ground, and your right knee pulled toward your chest. Hold a dumbbell against your chest with both hands, keeping your elbows tight against your rib cage. Slowly press your right heel straight outward, as if kicking someone behind you in the stomach. Simultaneously press the weight straight forward until your arms are fully extended. Your entire body should be parallel to the floor (except for your left leg). Hold for a beat, then retract your limbs back to starting position.
Start standing, with feet hip-width apart. Bend at the waist and touch the floor in front of your toes, keeping your legs as straight as possible. Now, keep your bum up, feet stationary, legs straight, and walk your hands out to push-up position. Perform a push-up, then walk your hands back to your toes. Repeat.
BENCH DIPS WITH FEET ON BODY BALL
Rest your heels on a Swiss ball (or a chair) and your palms on the edge of a sturdy chair seat behind you. Keeping your elbows tucked against your sides, bend your arms and lower your body until your upper arms are parallel to the floor. Your hips should drop straight toward the ground. Hold for a beat, then straighten your arms and repeat. For a real challenge, place one foot on the ball and hold the other straight out in the air.
Hold a dumbbell in each hand and raise your arms straight over your head. Drop your right leg back into kneeling position. Then drop the left leg back into kneeling position. Step back up to standing with the right leg and then the left. Begin the next repetition starting with the opposite leg. The weights should never drop or lower.
Lie facedown on a bench with your lower body hanging off the back. Your hip bones should meet the exact end of the bench so your lower body is hanging off the back. Grip the bench and lift your legs off the floor. Bring your knees toward your chest, then straighten them behind you, heels touching. Inhale, return to the start and repeat.
WARRIOR POSE + TRICEP PRESS
Stand straight, with feet hip-width apart. Step forward with your left leg, knee bent, thigh parallel to the ground. Back leg is straight, heel lifted. Hold a dumbbell in each hand with palms facing behind you. Keeping your hands behind your bum, press the weights back behind you as far as you can. Maintain straight arms throughout the entire movement and keep tension on your triceps by not letting them come in front of your bum. Remain in the lunge pose the entire time. Complete one set and repeat with your opposite leg forward.
STIFF-LEG DEADLIFTS ON BOSU BALL
Stand on the flat side of a BOSU ball or step, weights or body bar in hand. Bend from the hips to lower the weights to the floor. Keep your knees slightly bent and your back flat. If you're flexible enough, you'll be able to lower the weights beyond your feet to the floor. Use your hamstrings to lift yourself back to the start.
ONE-LEG HAMSTRING CURLS ON BODY BALL
Lie with your legs outstretched and your feet and calves on a Swiss ball. Raise your left leg straight into the air so it's perpendicular to the floor. Press your right heel into the ball, bend your knee, and roll the ball toward your butt until your right foot is flat on the ball. Pause and return to the start. Don't allow your butt to rest on the floor between repetitions. Switch sides and repeat.
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