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

Strength: Sculpt From Head To Toe Workout

Rear lunge and chop


A

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

A

Stand with feet hip-width apart and hold one 8-pound dumbbell horizontally in front of your chest, an end in each hand so palms face each other, elbows bent and close to your sides. Contract abs, keep chest lifted, and lunge back with right foot, lowering until left thigh is parallel to ground and knee is aligned over ankle. At the same time, turn your torso slightly, and lower the dumbbell toward your left hip [A].

B

Straighten legs and lift dumbbell up and over your right shoulder, elbows slightly bent [B]. Lower into lunge once more as you contract abs and return the weight to the starting position, and repeat.

Pump and row


A

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

A

Hold an 8-pound dumbbell in right hand and stand with left foot two to three feet in front of right, left knee bent and right heel lifted. Place left hand on thigh and lean forward about 45 degrees as you lower into a lunge, left thigh parallel to the ground, and extend right hand, palm facing left, toward left foot [A].

B

shape > workouts > routines Strength: Sculpt From Head To Toe Workout 2. Pump and row A B A Hold an 8-pound dumbbell in right hand and stand with left foot two to three feet in front of right, left knee bent and right heel lifted. Place left hand on thigh and lean forward about 45 degrees as you lower into a lunge, left thigh parallel to the ground, and extend right hand, palm facing left, toward left foot [A]. B ise up as you draw the dumbbell toward your rib cage [B]. Return to lunge and repeat.

Curtsy lunge with press


A

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

A

Hold a 5-pound dumbbell in each hand at sides, palms facing in, and stand with feet hip-width apart. Step left foot wide out to left and lower into a lunge, feet parallel and toes pointing forward. At the same time, lean forward from hips and extend arms toward left foot [A].

B

Straighten left leg and immediately step left foot behind you and slightly to the right of right foot. Lower into a lunge so right knee is aligned over right ankle and thigh is parallel to ground. Simultaneously draw both weights toward shoulders, and then extend arms overhead, palms facing each other [B]. Repeat, lunging out to side and then back.

Plie squat


A

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

A

Hold a 5-pound dumbbell in each hand and stand with heels together, toes turned out. Bend elbows 90 degrees, rotate forearms out, palms facing up, and keep upper arms close to sides [A].

B

Take a large step to your left with left foot and lower into a plie position, tailbone pointing down and knees over ankles. At the same time, extend arms out to each side at chest height [B]. Straighten legs, step left foot back to center, and bring upper arms toward rib cage again. Repeat to right side.

Sword pull


A

B
  • Reps:
  • Body Parts: Back, Butt, Legs, Shoulders
  • Equipment: Resistance Band

A

Stand with feet hip-width apart, one end of a resistance band securely under left foot and the other end in right hand in front of right hip, palm facing body (choke up on band by wrapping it around your hand so it's taut). Step out wide to the right with right foot, bending right knee about 45 degrees as you lift right arm up and out to right diagonal, palm facing forward [A].

B

(Keep left leg straight but not locked, foot firmly on band.) Push off right foot as you lower right arm back to start position, and lift right leg out to side about a foot or so off the ground, toes pointed [B]. Lower into a lunge again, and repeat.

Reach Under & Up


A

B
  • Reps:
  • Body Parts: Abs
  • Equipment: Weight Machines, Free weights

A

Hold two 5-pound dumbbells together in both hands and stand with left foot 2 to 3 feet in front of right. Lower into a lunge and reach dumbbells toward left foot [A].

B

Straighten legs and rotate your body 180 degrees to the right, drawing weights close to chest, then extending arms up on a diagonal as you rise onto left toes [B]. Reverse move to return to start position, and repeat.

Chest press with reverse curl


A

B
  • Reps:
  • Body Parts: Abs
  • Equipment: Weight Machines, Free weights

A

Holding a 5-pound dumbbell in each hand, lie face up, knees bent 90 degrees so shins are parallel to the ground, and extend arms over chest, palms facing forward [A].

B

Lower elbows out to sides to shoulder height, forearms perpendicular to ground, then press up. Maintaining same bend in knees, pull abs in and lift hips to draw knees toward elbows to complete one rep [B]. Lower hips to floor and repeat.

Butt blaster with band


A

B
  • Reps:
  • Body Parts: Hamstrings, Butt
  • Equipment: Resistance Band

A

Loop the band around the bottom of your right foot and hold both ends firmly in right hand as you kneel on all fours [A].

B

Keeping torso still, extend right leg behind you at hip height, foot flexed [B]. Return to start without letting knee touch floor, and repeat.

Triple-whammy crunch


A

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

A

Holding a 5-pound dumbbell in each hand, lie face up with feet flat, arms extended over chest, palms facing each other. Bend elbows and lower them toward the ground as you lift your head and shoulder blades in a crunch [A].

B

Lower back to floor as you straighten arms again, then bend elbows and lower dumbbells toward your head (keep upper arms absolutely still) to complete 1 rep [B]. Straighten arms, and repeat.