Print this page

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

The Main Moves

Wall Squat


A

B
  • Reps:
  • Body Parts: Hamstrings, Butt
  • Equipment: Balance Ball

A

SETUP Place a stability ball between your lower back and a wall. Lean against ball and walk feet forward, hip-width apart, until you can see your toes. Hold a 4-to 10-pound weighted ball or dumbbell in front of your rib cage, elbows bent, abs pulled in, shoulders relaxed

B

ACTION Bend knees, lowering hips until thighs are parallel to floor. Without locking knees, straighten legs to starting position and repeat. Strengthens quadriceps, hamstrings and buttocks

stability-ball dumbbell chest press


A

B
  • Reps:
  • Body Parts: Arms, Chest, Core
  • Equipment: Balance Ball, Free weights

A

SETUP Sitting on a stability ball, hold a 5- to 10-pound dumbbell in each hand and walk feet forward until head, shoulders and upper back are supported on ball, feet hip-width apart. Tighten your abs and butt, and lift hips so body forms a straight line from shoulders to knees. Extend both arms above chest, palms facing forward.

B

ACTION Bend elbows down and out to align with shoulders [B]. Straighten arms to starting position and repeat. Strengthens chest, front shoulders and triceps; abdominals, spine extensors and buttocks work as stabilizers.

lat pull-down 1


A

B
  • Reps:
  • Body Parts: Back, Biceps, Shoulders
  • Equipment: Weight Machines

A

SETUP Attach a long bar to a high cable pulley and set the weight between 40 and 70 pounds. Grasp the bar with an overhand grip, hands slightly farther than shoulder-width apart. Sit on bench, knees bent, feet flat, arms extended and wrists straight. Lean back from hips to align bar with collarbone, shoulder blades drawn down, abs pulled in.

B

ACTION Bend elbows down toward hips as you lift chest up toward bar. Without rocking torso, return to starting position and repeat. Strengthens upper and middle back, rear shoulders

step-up overhead press


A

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

A

SETUP Hold 5- to 8-pound dumbbells, palms facing in, in front of shoulders and stand facing a 4- to 6-inch step. Step up on platform with left foot, then right.

B

ACTION Straighten arms, pressing dumbbells overhead, palms still facing in. Lower dumbbells to shoulders and step down with right foot, then left. Repeat, alternating lead foot with each rep. Strengthens quadriceps, hamstrings, buttocks, calves, upper back, shoulders and biceps; abdominals and spine extensors work as stabilizers.

bow and arrow


A

B
  • Reps:
  • Body Parts: Abs, Back, Shoulders
  • Equipment: Resistance Band, Weight Machines

A

SETUP Attach a single handle to a cable pulley at waist height and set the weight between 15 and 30 pounds. Stand facing machine, feet hip-width apart, and hold handle with right hand, palm facing in, left hand on hip. Keeping right elbow close to your side, bend it back

B

ACTION Bend left knee as you step backward with right foot, turning foot out at a 45-degree angle so your body opens to the right. Rotate your torso as you pull the cable toward your right hip. Return to starting position, straightening arm. Complete reps on right, then repeat on left to finish1 set. Strengthens abdominals, middle back and rear shoulder; hip and shoulder rotator muscles work as stabilizers.

medicine-ball crunch


A

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

A

SETUP Sit on a stability ball, holding a 2- to 4-pound weighted ball in hands. Walk feet forward until torso is supported on the ball, knees bent, feet flat. Bend elbows and extend arms so weighted ball is behind your head

B

ACTION With abs tight, lift shoulder blades off ball and exhale as you straighten arms and bring ball over head toward knees. Return to starting position and repeat. Strengthens abdominals, middle and front shoulders, upper chest and triceps

leg curl 1


A

B
  • Reps:
  • Body Parts: Hamstrings, Butt, Abs
  • Equipment: Balance Ball

A

SETUP Lying faceup on floor, place heels in center of a stability ball, legs straight, arms at sides, abs in. Press heels into ball and lift hips up until your body forms a straight line from shoulders to ankles.

B

ACTION Keep body stable as you bend knees to pull ball toward hips. Straighten legs, pressing ball back to start position, and lower hips to floor. Repeat. Strengthens buttocks and hamstrings; abdominals and spine extensors work as stabilizers.

reverse weighted curl


A

B
  • Reps:
  • Body Parts: Abs
  • Equipment: Free weights

A

SETUP Lie faceup on floor with a 2- to 6-pound weighted ball between bent knees, feet flat on floor. Extend arms behind head to grip a sturdy support such as a weight bench. Contract your abs, lifting feet off floor.

B

ACTION Squeeze ball as you bend knees in toward chest and lift hips a few inches off floor. Slowly lower hips and repeat. Strengthens abdominals