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Ball Cable Fly
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Recommended:

Sets:
2
Reps:
10 to 12
  1. ALoad 10 to 20 pounds on each side of a cable crossover machine, adjust the pulleys to their lowest positions, and attach a handle to each one; place a stability ball between them. Hold a handle in each hand and lie with shoulder blades centered on the ball. Extend arms at shoulder level out to sides, elbows slightly bent and palms facing ceiling, and raise hips so body forms a line from head to knees.
  2. BRaise hands over chest, then slowly lower arms to starting position.
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1 of 6
Join the Club! Firming Plan
Ball Cable Fly A
Ball Cable Fly B

Recommended:

Sets:
2
Reps:
10 to 12
  1. ALoad 10 to 20 pounds on each side of a cable crossover machine, adjust the pulleys to their lowest positions, and attach a handle to each one; place a stability ball between them. Hold a handle in each hand and lie with shoulder blades centered on the ball. Extend arms at shoulder level out to sides, elbows slightly bent and palms facing ceiling, and raise hips so body forms a line from head to knees.
  2. BRaise hands over chest, then slowly lower arms to starting position.
2 of 6
Suspended Supine Row
Suspended Supine Row A

Recommended:

Sets:
2
Reps:
10 to 12
  1. AAnchor a War Machine or a TRX Suspension Trainer to a sturdy object overhead so the handles are at waist height, then lock the releases. Grab a handle with each hand, extend arms, and walk feet forward so body is aligned from head to heels and hands are over chest, palms facing each other. Bend elbows straight back, drawing hands toward chest [shown], then extend arms to return to starting position.
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Kettlebell Pass-Through Lunge
Kettlebell Pass-Through Lunge A

Recommended:

Sets:
2
Reps:
10 to 12
  1. AStand with feet hip-width apart and hold a kettlebell in left hand, arms extended at sides. Lunge forward with right leg as you pass the kettlebell under right thigh [shown] to right hand. Step back to starting position and repeat, this time lunging forward with left leg (and passing weight to left hand) to complete 1 rep.
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Rope Crunch
Rope Crunch A
Rope Crunch B

Recommended:

Sets:
2
Reps:
10 to 12
  1. AHook a rope attachment to one end of a cable crossover machine and an ankle strap to the other, and load 5 to 15 pounds on each weight stack. Set the pulleys to their lowest position. Wrap the strap around ankles and lie faceup between the pulleys, holding an end of the rope in each hand. Extend arms over chest and raise legs a few inches off the floor.
  2. BPull knees toward chest as you crunch up, lifting shoulders off floor. Return to starting position. (If this is too challenging, keep knees bent the entire time.)
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Change-Up Leg Press
Change-Up Leg Press A
Change-Up Leg Press B

Recommended:

Sets:
2
Reps:
10 to 12
  1. ALoad 30 to 50 pounds on a seated leg press and sit with feet hip-width apart on 
the plate. Adjust your position so knees are bent 90 degrees. Release the brake, then extend legs. Lift left foot (or shift it down so it’s barely touching the plate) and slowly bend right knee 90 degrees.
  2. BPlace left foot next to right again and extend 
legs to return to starting 
position. Repeat, this 
time lifting right foot.
 Continue, alternating 
feet each rep.
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