2 of 7
Weighted Bird Dog
View All

Recommended:

Sets:
3
Reps:
10
  1. AGrab a dumbbell in right hand and get down on hands and knees. Extend right arm in front of shoulder with palm facing in (end of dumbbell should be touching the ground) and straighten left leg out behind hip (toes should lightly touch the ground).
  2. BBrace abs in tight and slowly lift right arm and left leg up to joint level. Hold for 1 count, then lower arm and leg back down to the floor and repeat. Do the prescribed number of reps, and then switch sides to complete set.
    You can use your keyboard to see the next slide ( ← previous, → next)
1 of 7
The Best Workout for an Apple-Shaped Body
Weighted Bird Dog A
Weighted Bird Dog B

Recommended:

Sets:
3
Reps:
10
  1. AGrab a dumbbell in right hand and get down on hands and knees. Extend right arm in front of shoulder with palm facing in (end of dumbbell should be touching the ground) and straighten left leg out behind hip (toes should lightly touch the ground).
  2. BBrace abs in tight and slowly lift right arm and left leg up to joint level. Hold for 1 count, then lower arm and leg back down to the floor and repeat. Do the prescribed number of reps, and then switch sides to complete set.
2 of 7
Rear Lunge Chop
Rear Lunge Chop A
Rear Lunge Chop B

Recommended:

Sets:
3
Reps:
20
  1. AStand with feet together, holding onto the ends of one dumbbell. Step right leg back and lower into a lunge, reaching dumbbell across the outside of left hip.
  2. BStep right foot back into left and reach dumbbell up and across to the right, rotating torso as arms lift. Return to starting position and repeat. Do the prescribed number of reps, and then switch sides to complete set.
3 of 7
Pulldown Extension
Pulldown Extension A
Pulldown Extension B

Recommended:

Sets:
3
Reps:
12
  1. AGrab a dumbbell in left hand and lie facedown with arms and legs extended. Feet should be hip-width apart, toes pointed, palms facing the floor.
  2. BExtend spine as left arm bends, pulling elbow in by side, pressing shoulder blades down to hips, and lifting chest off the floor (right palm presses into the floor for support). Return to starting position and repeat. Do the prescribed number of reps, and then switch sides to complete set.
4 of 7
Pushup Climbers
Pushup Climbers A
Pushup Climbers B

Recommended:

Sets:
3
Reps:
10
  1. ABegin in full plank position with hands slightly wider than shoulder width and feet together. Slowly lower into a pushup and pause for 1 count.
  2. BPress back up and as arms extend, do 8 mountain climbers (alternate bending knees into chest as quickly as possible) to complete one rep. Not ready for full pushups? Modify on knees and then press up to a full plank for the climbers.
5 of 7
Windmill Split Squat
Windmill Split Squat A
Windmill Split Squat B

Recommended:

Sets:
3
Reps:
12
  1. ABegin in a split stance with left foot forward and left arm extended overhead holding dumbbell, palm facing in.
  2. BBrace abs in tight, bend knees, and lower into a split squat, pressing hips back behind body, rotating torso to the left, reaching right fingertips to the floor. Shift gaze up to left hand. Press up through left side of body to return to starting position and repeat. Do the prescribed number of reps, and then switch sides to complete set.
6 of 7
Weighted Walk Up
Weighted Walk Up A
Weighted Walk Up B

Recommended:

Sets:
3
Reps:
5
  1. AGrab a pair of dumbbells and stand with feet hip width, arms extended overhead, palms facing forward.
  2. BStep right leg back, bending knees, gently lowering right knee all the way to the floor, then bring left knee to the floor, lowering into a kneeling position. Step left foot forward, bending knee at 90 degrees, and stand up to return to starting position (arms should remain extended overhead the entire time) to complete one rep. Do the prescribed number of reps, and then switch sides to complete set. Too tough? Master this move without dumbbells first. For more comfort, try folding a yoga mat or towel under knees.
Comments
comments powered by Disqus