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View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/total_body/cellulite_solution_strength_moves

Cellulite solution strength moves

Side squat


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B
  • Reps:
  • Body Parts: Legs, Hamstrings, Butt
  • Equipment: Free weights

A

SETUP Stand holding dumbbells on each shoulder, elbows bent, feet slightly separated, legs straight but not locked. Contract abs to bring spine to a neutral position.

B

ACTION Step sideways with left foot, bending knees until thighs are almost parallel to the floor, body weight toward heels. Straighten legs, pushing off left foot back to starting position. Repeat, squatting to the right; continue to alternate sides to complete all reps on each leg. Weight: 5- to 12-pound dumbbells. Strengthens quadriceps, hamstrings, buttocks, upper hips and inner thighs GYM OPTION Leg press (with feet hip-width apart). Weight: none added, up to 225 pounds (including two 45-pound plates on each side)

Four-count rear lunge


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B
  • Reps:
  • Body Parts: Butt, Calves, Hamstrings
  • Equipment: Free weights

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SETUP Stand holding dumbbells, arms hanging by sides, feet hip-width apart, legs straight but not locked. Contract abs to bring spine to a neutral position.

B

ACTION Take a step backward with one foot, bending both knees so front knee aligns with ankle and back knee approaches floor, heel lifted (count 1). Keeping legs separated, straighten both legs (count 2), then lower into a lunge again (count 3). Push off rear foot, straightening legs to starting position (count 4). Repeat entire move for all reps, then switch legs. Weight: 5- to 12-pound dumbbells. Strengthens quadriceps, hamstrings, buttocks and calves GYM OPTION Smith machine rear lunge. (Perform the same exercise using a Smith machine.) Weight: 0-25 pounds added to each side, depending on machine

Dead lift


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B
  • Reps:
  • Body Parts: Hamstrings, Butt
  • Equipment: Free weights

A

SETUP Stand holding dumbbells, arms hanging in front of thighs, palms facing thighs, feet hip-width apart and knees slightly bent. Squeeze shoulder blades down and together and contract abs, bringing spine to a neutral position.

B

ACTION Keeping knees slightly bent, with back and arms straight, flex forward at hips until you feel a slight tension in your hamstrings. Contract your buttocks and hamstrings, straighten to an erect position and repeat. Weight: 8- to 15-pound dumbbells. Strengthens hamstrings and buttocks GYM OPTION Seated or prone hamstring curl. Weight: 40-70 pounds

Bent-over dumbbell row gym


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B
  • Reps:
  • Body Parts: Shoulders, Biceps, Back
  • Equipment: Free weights

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SETUP Stand holding dumbbells, arms hanging by sides, feet hip-width apart. Contract abs to bring spine to a neutral position, then bend knees and flex forward from hips, keeping back straight, until back is parallel to the floor. Let arms hang straight down, palms facing in.

B

shape > workouts > routines Cellulite solution strength moves Bent-over dumbbell row SETUP ACTION SETUP Stand holding dumbbells, arms hanging by sides, feet hip-width apart. Contract abs to bring spine to a neutral position, then bend knees and flex forward from hips, keeping back straight, until back is parallel to the floor. Let arms hang straight down, palms facing in. ACTION Squeeze shoulder blades together, then bend elbows up and back toward waist. Slowly straighten arms to starting position and repeat. Weight: 8- to 15-pound dumbbells. Strengthens middle back, rear shoulder and some biceps GYM OPTION Lat pull-down machine. Weight: 40-70 pounds

Rotated overhead press


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B
  • Reps:
  • Body Parts: Back, Shoulders
  • Equipment: Free weights

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SETUP Stand holding dumbbells in front of shoulder joints, elbows bent, palms facing in, feet hip-width apart. Squeeze shoulder blades down and back and contract abs, bringing spine to a neutral position.

B

ACTION Maintain position as you straighten arms, pressing dumbbells up and overhead, turning palms to face forward at the top of the lift. Bend elbows to return to start position and repeat. Weight: 5- to 8-pound dumbbells. Strengthens upper back, middle and front shoulder GYM OPTION Overhead-press machine. Weight: 30-50 pounds

Alternate arm and leg 1


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B
  • Reps:
  • Body Parts: Back, Abs
  • Equipment: No equipment

A

SETUP Kneel on all fours with wrists in line with shoulders and knees in line with hips. Contract abs so body is one straight line from head to hips.

B

ACTION Squeeze shoulder blades together, stabilizing spine so hips and shoulders are square, then lift right arm up in front of you and left leg behind you to hip height. Lower and repeat with opposite arm and leg, alternating to repeat for all reps on each side. Strengthens spine extensors and abdominals GYM OPTION Back extension on a 45-degree or parallel hyperextension bench. Weight: Hold a 10- to 25-pound plate across chest.

Four-count ab crunch


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B
  • Reps:
  • Body Parts: Abs
  • Equipment: No equipment

A

SETUP Lie faceup with knees bent in line with hips, calves parallel to the floor, fingertips unclasped behind head. Contract abs, bringing spine to a neutral position. Lift your head, neck and shoulder blades off floor (count 1).

B

ACTION Hold this position and reverse curl your hips up off floor (count 2). Lower your head to floor (count 3), then lower your hips (count 4). Strengthens abdominals GYM OPTION Hanging reverse curl with ab straps. Weight: none

Chest-press combo


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B
  • Reps:
  • Body Parts: Chest, Shoulders, Triceps
  • Equipment: Free weights

A

SETUP Lie faceup with knees bent and feet flat on floor (you may place a rolled towel under shoulders to increase range of motion). Hold dumbbells above midchest, arms extended and palms facing in. Squeeze shoulder blades together and contract abs so spine is in a neutral position and in contact with floor. Keeping wrists and dumbbells stacked over elbows, bend elbows and lower them toward floor until aligned with shoulders, palms facing forward.

B

ACTION Contract chest and press dumbbells upward, rotating arms so palms face inward at the top of the move and repeat. Weight: 5- to 10-pound dumbbells. Strengthens chest, front shoulder and triceps GYM OPTION Any machine chest press. Weight: 30-60 pounds