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View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/total_body/cellulite_solution_workout
The Cellulite Solution Workout
Side Squat A
A
B
- Reps:
- Body Parts: Hamstrings, Butt
- Equipment: Weight Machines, Free weights
A
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 [A].
B
Step sideways with left foot, bending knees until thighs are almost parallel to the floor, body weight toward heels [B]. 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.
Four-Count Rear Lunge
A
B
- Reps:
- Body Parts: Calves, Butt, Hamstrings
- Equipment: Weight Machines, Free weights
A
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 [A].
B
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) [B]. 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.
Dead Lift 2
A
B
- Reps:
- Body Parts: Butt, Hamstrings
- Equipment: Free weights
A
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 [A].
B
Keeping knees slightly bent, with back and arms straight, flex forward at hips until you feel a slight tension in your hamstrings [B]. Contract your buttocks and hamstrings, straighten to an erect position and repeat.
Rotated Overhead Press 1
A
B
- Reps:
- Body Parts: Shoulders, Back
- Equipment: Weight Machines, Free weights
A
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 [A].
B
Maintain position as you straighten arms, pressing dumbbells up and overhead, turning palms to face forward at the top of the lift [B]. Bend elbows to return to start position and repeat.
Chest-Press Combo
A
B
- Reps:
- Body Parts: Triceps, Shoulders, Chest
- Equipment: Weight Machines, Free weights
A
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.
B
Keeping wrists and dumbbells stacked over elbows, bend elbows and lower them toward floor until aligned with shoulders, palms facing forward [A]. Contract chest and press dumbbells upward, rotating arms so palms face inward at the top of the move [B] and repeat.
Four-Count Ab Crunch
A
B
- Reps:
- Body Parts: Abs
- Equipment: No equipment
A
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) [A].
B
Hold this position and reverse curl your hips up off floor (count 2) [B]. Lower your head to floor (count 3), then lower your hips (count 4).