No Gym Needed

Day 15….Let’s Get It In!!!

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No Gym Needed

soccorScore a Gooooal!

You won’t burn much just standing on the field, but if you’re dribbling, shooting and defending during a competitive game, soccer can burn about 107 calories in 10 minutes. Besides the fact that it requires pretty much constant running, soccer is a great workout because it involves so much lateral, back-and-forth movement—which will work different muscles than what you’re probably used to using.

10 Minute Workout

hot hingeHot Hinge

Stand with feet wide, a dumbbell in each hand, arms overhead, palms together. Lower weights behind head, elbows at ears, until forearms are parallel to floor; raise weights and extend arms in front of you as you lean back (as shown). Return to start; repeat. Do 10 reps 3 sets

sculpt it all kickSculpt-It-All-Kick

Stand with feet hip-width apart, a weight in each hand, right arm out to side and left hand by chin. Lunge right leg behind you and to left. Kick right leg high as you press left arm up (as shown). Return to start; do 10 reps 3 sets. Repeat on opposite side. Target:shoulders, arms, abs, butt, thighs

around the worldAround the World

From all fours, raise right knee out and toward right elbow; reach left hand in front of right arm to tap right knee. Sweep right knee behind you, circling left hand around to tap right foot (as shown). Return to start; do 10 reps 3 sets. Repeat on opposite side. Target:  shoulders, abs, obliques, hips, butt

10 Minute Workout

taichilungeTai Chi Lunge

Stand with your feet hip-width apart, arms extended straight out in front of you, with your palms facing down. Take a giant step to the right, bending your right knee until it’s bent 45 to 90 degrees (make sure to keep your knee from extending over your toes). (A) Pause in this side-lunge position and rotate your torso and outstretched arms to the left, rotating at the waist. (B) Rotate back to the center and return to the starting position. Repeat the move to the opposite side. Continue alternating for a full set. 10 to 12 reps per side

Tones: Butt, thighs, and core

Glute Bridge with Triceps Extensionglutebridge

Holding a dumbbell in each hand, lie on your back, with your knees bent. Bend your elbows so the weights are positioned at either side of your head, palms facing your ears and elbows pointed up toward the ceiling. (A) Simultaneously contract your glutes and raise your hips—so your body forms a straight line from your shoulders to your knees—while you extend your arms, so the weights are lined up with your chest. (B) Return to start. 10 to 12 reps

Tones: Butt, core, and triceps

10 Minute Tone-Up

The plan: Do each move for 1 minute. Knock out as many reps as you can, then immediately start the next move. Feel strong? Go again!

lift-off-lungeLift-Off-Lunge

Tones: Butt, thighs, shoulders, triceps, and core

Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles. (A) Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling .(B) Return to start. Repeat with your left leg. 10 to 12 reps per leg

Mermaid
Tones: Core (especially obliques) and shoulders mermaid

Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot. (A) Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air. (B) Return to start. Repeat for a full set; then switch sides. 8 to 10 reps

Workout found @http://www.womenshealthmag.com