Do 4-5 rounds of the following:
• 10 x Bulgarian split-squats (5 each side)
• 5 x tricep dips
• 10 x step-ups (5 each side)
• 5 x knee raises
• 5 x push-ups
• 1-minute rest
Intermediate and Advanced
Do double the reps for 5-6 rounds, with a 45-second rest.
Bulgarian Split-Squat
Why This strengthens and sculpts your quads, hamstrings and butt, and also challenges your balance.How Stand with your back to the bench, feet shoulder-width apart, shoulders down, chest up and abs engaged. Raise your right foot behind you to rest your toes on the bench. Lower your body until your front thigh is parallel to the ground and your back knee is nearly touching the ground in a split squat. Push into your front heel to return to the starting position. This is 1 rep. Complete the set, then change sides.
Tricep Dip
Why This arm-burning move targets your triceps and strengthens and tones your shoulders and arms.
How Stand with your back to the bench, and place your hands shoulder-width apart on the edge, arms extended but elbows slightly bent. Keeping your butt close to the bench, place your feet in front of you, knees bent. In a slow, controlled movement, lower towards the ground, keeping your elbows in. Press through your hands and use your triceps to push back up to the starting position. This is 1 rep.
How Stand with your back to the bench, and place your hands shoulder-width apart on the edge, arms extended but elbows slightly bent. Keeping your butt close to the bench, place your feet in front of you, knees bent. In a slow, controlled movement, lower towards the ground, keeping your elbows in. Press through your hands and use your triceps to push back up to the starting position. This is 1 rep.
Step-up
Why Not only does this sculpt your legs and butt, it also gets your heart racing for a good cardio effect.
How Stand facing the bench with your shoulders down, chest up and abs engaged. Step your right foot onto the bench, then bring the other foot up so you’re standing with both feet fully on the bench. Return to the starting position by carefully stepping your right foot back down, followed by your left. This is 1 rep. Repeat, continuing to lead with your right foot to complete the set, then change sides.
How Stand facing the bench with your shoulders down, chest up and abs engaged. Step your right foot onto the bench, then bring the other foot up so you’re standing with both feet fully on the bench. Return to the starting position by carefully stepping your right foot back down, followed by your left. This is 1 rep. Repeat, continuing to lead with your right foot to complete the set, then change sides.
Push-up
Why This strengthens and shapes your chest, plus it’s a great move for your core.
How Assume a push-up position with your hands on the bench, wrists in line with your shoulders, fingers forwards. Step your feet behind you, legs straight and your weight on your toes. Drop your hips so your torso is straight, and pull your belly button against your spine to engage your core.
In a slow, controlled movement, breathe in as you lower your upper body towards the bench, keeping your elbows in. In a strong movement, breathe out as you push back up to the starting position. This is 1 rep.
How Sit on the edge of the bench, leaning back on a 45-degree angle, your chest up, abs engaged and your legs straight out in front of you, heels on the ground. Grasp the edge of the bench to keep you balanced.
In a strong movement, breathe in as you bend your knees and bring them up towards your chest. In a slow, controlled movement, breathe out as you extend both legs in front as you, heels just off the ground. This is 1 rep. Hold the angle and keep your feet raised to complete the set.
Source: http://www.bodyandsoul.com.au
How Assume a push-up position with your hands on the bench, wrists in line with your shoulders, fingers forwards. Step your feet behind you, legs straight and your weight on your toes. Drop your hips so your torso is straight, and pull your belly button against your spine to engage your core.
In a slow, controlled movement, breathe in as you lower your upper body towards the bench, keeping your elbows in. In a strong movement, breathe out as you push back up to the starting position. This is 1 rep.
Knee Raise
Why This seated move really targets your core to tone up your abs.How Sit on the edge of the bench, leaning back on a 45-degree angle, your chest up, abs engaged and your legs straight out in front of you, heels on the ground. Grasp the edge of the bench to keep you balanced.
In a strong movement, breathe in as you bend your knees and bring them up towards your chest. In a slow, controlled movement, breathe out as you extend both legs in front as you, heels just off the ground. This is 1 rep. Hold the angle and keep your feet raised to complete the set.
Source: http://www.bodyandsoul.com.au
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