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Dolphin Plank Pike
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Recommended:

Sets:
2 to 3
Reps:
10
  1. AStart in a forearm plank position with feet hip-width apart, hands clasped together, and abs drawn in tight.
  2. BPress down through arms and pike hips up, pushing chest toward thighs (body should resemble an upside-down “V”). Return to starting position.
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4 Weeks to Fit: Total-Body Makeover
Dolphin Plank Pike A
Dolphin Plank Pike B

Recommended:

Sets:
2 to 3
Reps:
10
  1. AStart in a forearm plank position with feet hip-width apart, hands clasped together, and abs drawn in tight.
  2. BPress down through arms and pike hips up, pushing chest toward thighs (body should resemble an upside-down “V”). Return to starting position.
2 of 9
Sumo Squat Deadlift
Sumo Squat Deadlift A
Sumo Squat Deadlift B

Recommended:

Sets:
2 to 3
Reps:
15
  1. AStand with feet wider than hips, knees and toes turned out about 45-degrees, holding onto the end of a dumbbell in both hands.
  2. BBend knees out over toes and push hips back, lowering into a sumo squat as upper body hinges forward about 45 degrees. Tap the bottom of the dumbbell to the floor. Return to starting position.
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Single-Leg Squat Thrust
Single-Leg Squat Thrust A
Single-Leg Squat Thrust B
Single-Leg Squat Thrust C

Recommended:

Sets:
2 to 3
Reps:
5 per side
  1. AStand on left leg with right knee bent, foot lifted behind body, arms extended overhead and abs engaged.
  2. BKeeping right knee bent, squat down, placing hands shoulder-width apart on the floor.
  3. CJump left foot back into a plank position (right knee is still bent, foot pointed to the ceiling), abs pulled in tight. Reverse movement to return to starting position.
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Side Lunge Triceps Extension
Side Lunge Triceps Extension A
Side Lunge Triceps Extension B

Recommended:

Sets:
2 to 3
Reps:
10 per side
  1. AStand with feet together, holding a dumbbell at either end parallel to the floor, and extend arms overhead. Take a wide step to the right, lowering into a side lunge by bending right knee over toes and pushing hips back as arms reach dumbbell to top of right foot.
  2. BPush off right leg and bring feet together, bending knees slightly, squeezing through inner thighs, and raising arms overhead. Keeping arms close by sides of head, bend elbows to lower the dumbbell behind head. Extend arms straight overhead, then lower to starting position.
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4-Dot Drill
4-Dot Drill A
4-Dot Drill B

Recommended:

Sets:
2 to 3
Reps:
5 in each direction
  1. AStand with feet hip-width apart, arms by sides. Imagine there are four dots in arranged in a square shape formation on the floor and you’re standing on the back right dot. Lower into a squat.
  2. BImmediately jump up and forward, landing on the front right dot (swing arms as needed to help propel body) in squat position. Repeat, landing on the upper left dot. Repeat again, landing on the back left dot. Repeat once more, landing in starting position to complete 1 rep.
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Rotating Lunge to Overhead Press
Rotating Lunge to Overhead Press A
Rotating Lunge to Overhead Press B

Recommended:

Sets:
2 to 3
Reps:
10 per side
  1. AStand with feet slightly wider than hips, holding a dumbbell in right hand. Pivot through feet, turning toes to the right and immediately lowering into a deep lunge, reaching right arm to the floor just outside of right foot.
  2. BStand up and rotate body, turning toes to the left and lifting right heel off the floor as right arm bends into chest and then presses dumbbell overhead (arm should be slightly in front of head at the top), abs engaged. Return to starting position.
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Touchdown Jack
Touchdown Jack A
Touchdown Jack B

Recommended:

Sets:
2 to 3
Reps:
20
  1. AStand with feet together, arms by sides. Jump feet out wide, bending knees out over toes, pushing hips behind body, and reaching left hand to the floor (try to tap fingertips to the floor if possible) and right arm behind body.
  2. BQuickly jump up and return to starting position. Continue, alternating arms each rep.
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Rotating Plank
Rotating Plank A
Rotating Plank B

Recommended:

Sets:
2 to 3
Reps:
10
  1. AStart in a plank position with hands and feet hip-width apart, abs engaged.
  2. BPivoting onto sides of feet, turn body to the left, reaching left arm over shoulder, palm facing forward, into a side plank. Hold for 1 count. Return to starting position. Continue, alternating sides each rep.
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