April 11, 2015
4 Moves That Will Make Your Body Ache (in the best way possible)
The title says it all, my Bodyrockin' friends. Add these 4 moves to a workout or do them all on their own for some serious muscle building and calorie butt-kicking.
What you need:
Start with your feet together, arms raised above your head. TIP: Make sure you hands are in line with your shoulder (not too far in front or behind your body)[/caption]
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With control, step back so one knee is kneeling on the ground - just like a lunge with a dropped knee[/caption]
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Bring the other knee to the floor[/caption]
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Leading with the opposite leg that started, place one knee back in to the "dropped lunge" position[/caption]
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Press through your heel and return to standing. Repeat on other side.[/caption]
Begin in a wide stance, feet wider than hip distance apart and toes angled out. Turn your toes outwards as much as possible without rolling your ankles forward.[/caption]
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Squat low, keeping your chest up, shoulders back and heels on the ground TIP: If your heels lift, you've gone too far[/caption]
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Root through your heels and press back to starting position[/caption]
Begin with feet together, shoulders rolled back and down[/caption]
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With control, step forward, lifting your back leg to a 45-90 degree angle. Make sure your chest doesn't collapse too far forward! TIP: wobbles are normal! Squeeze your bum and keep those shoulder rolled back and down[/caption]
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Keeping your shoulders back, bend your elbows and row the bar (or free weights) to your belly button. Repeat this motion 5 times. TIP: Try to think of squeezing the opposite sides of your back together by keeping your elbows as close to your body as possible[/caption]
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With control, return to standing position. Repeat on same leg.[/caption]
Begin in a low lunge facing one wall[/caption]
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Staying low, rotate to face front in a low squat[/caption]
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Still staying as low as possible, rotate to face the opposite wall in a low lunge. Keep rotating through the whole series. TIP: Your head should stay level the entire time! (This will burn...)[/caption]
- Bar and/or free weights
- timer
- your sexy self
Surrenders
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Sumo Squat
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Romanian Deadlift Row - per side
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Low Twisting Squat/Lunge
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