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5 Moves to Tone Your Guns, Buns & Abs

September 18, 2014 2 min read

This workout can be done using 7.5- 12 pound weights. Complete 15 minutes of cardio of your choice before completing this circuit if possible. Repeat this circuit 3 times for max results !

 Click here to get your weights!

Reverse Standing Burpees x 15 DSC_6116DSC_6115 DSC_6113 DSC_6114 Begin standing with the arms extended overhead holding weights. If this is too difficult you can do this without the weights. Bend the knees and, in a controlled motion, lower your tush all the way to the floor. Roll onto your back, drawing your knees toward your face. Use momentum to roll up forward, into a squat position and then standing back on your feet. Remember to keep your elbows bent and palms off the floor while you rise so you're using your core muscles and not your hands to help you get up.   Bent Over Tricep Extension x 15 DSC_6121 DSC_6122 With a weight in each hand, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights.     Overhead Press  x15 DSC_6123 DSC_6124 Hold a dumbbell in each hand at the shoulders with an overhand grip. Thumbs should be on the inside and knuckles facing up. Raise the weights above the head in a controlled motion, ensuring that you do not slam the arms upward and stress the elbow joint. Exhale as you push upward. Return dumbbells to the shoulders. This can be done in a lunge, in a squat position or standing straight.   Boat Pose x 30 Seconds DSC_6126   This exercise will strengthen your entire core. Sit with your knees bent, feet flat on the a mat or the floor. Lean back while lifting your feet off the floor, abs engaged and holding your weight in your hands. Hold for 30 seconds, go longer with time and experience. Make sure to breathe as you hold your abs in place.   Glute Bridge Lifts x 15 DSC_6131 DSC_6132 Get ready to lift that booty ! Begin with your weight placed on top of your hips. Start the movement by driving through your heels, extending your hips up. Your weight should be supported by your upper back and the heels of your feet. Extend up as far as possible, squeeze your glutes, then come back down to starting position.  

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