Try this plan to keep your body shapely yet firm
Typical trouble zones: Thighs, upper arms, belly pooch
Solution: Total-body sculpting and fat-burning cardio
If your body resembles that of the archetype of hourglass figures Marilyn Monroe, you may have plenty of feminine curves in all the right places. The downside? You may also have a higher body-fat percentage, which is typically most noticeable in the arms, thighs, and lower abs region.
This plan will not only help improve your body composition to maximize your fabulous form, it will boost your strength and stamina too. By incorporating a high step, you'll amp up the cardio component of your strength training session and help increase your range of motion.
How it works: Two or three days per week, do 1 set of each exercise back to back, with little to no rest between moves. Do the full circuit 3 times. Alternate this routine with two or three days of fat-blasting cardio for 30 to 60 minutes.
Total Time: up to 30 minutes
1. Lateral Step-Up Squat Press
Grab a pair of dumbbells and stand to the right side of step. Place right foot flat on the center of the step and lower down into a squat, holding weights in front of shoulders, palms facing forward.
Extend legs, bringing left foot into right on top of step as arms press overhead. Return to starting position and repeat. Do all reps on the right, then repeat on the left to complete one set.
2. Rear Lunge Row Taps
Grab a pair of dumbbells and stand behind a step. Place right foot flat on the center of the step and lower down into a squat, holding weights in front of shoulders, palms facing in.
Extend legs, bringing left foot into right on top of step as you bring arms back into a row, squeezing shoulders together. Return to starting position and repeat. Do all reps on the right, then repeat on the left to complete one set.
3. Decline Pushups
Begin in full plank position with feet together on top of step and hands slightly wider than shoulder width on the floor (center of chest should be between thumbs.) Brace abs in tight and perform a pushup. Avoid letting hips sag or jutting neck forward. Too tough? Switch to an incline with hands are on the step, feet on the floor.
4. Alternating Skip-Ups
Stand behind step with arms by sides. Quickly step right foot to the center of the step and jump straight up, driving left knee in front of hip and swinging arms to power body up. Land softly with right foot on step and quickly lower left foot back to the floor. Step right foot back to starting position to complete one rep. Do the prescribed number of reps, moving quickly and alternating legs each time.
5. Triceps Dip March
Sit on edge of step with hands just outside of hips, legs bent at about 90 degrees, feet flexed. Lift hips off the edge, pressing shoulders down, and walk feet out slightly further away from step.
Bend elbows and lower hips as left thigh lifts to chest (knee stays bent at 90 degrees), keeping back close to the step. Extend arms and lower left leg to return to starting position. Do the prescribed number of reps, moving quickly and alternating legs each time. Make it easier by keeping feet closer to the step, harder by walking them further out.
6. Single-Leg Bridge and Press
Grab a pair of dumbbells and lie faceup with left knee bent, heel on top of step, and right leg extended as straight as possible above hip (both feet are flexed). Open arms to sides of shoulders at 90 degrees.
Press down with left leg and lift hips up into a bridge as arms extend above midline of chest, rotating palms to face head. Slowly and with control, return to starting position. Do all reps on one side, then repeat on opposite side to complete one set.