No Gym Needed

renegade-rows-mountain-climbersHolding medium to heavy dumbbells, begin in plank position with hands directly under shoulders, keeping wrist neutral. Keep legs extended and open to provide a wider base of support. Keeping spine neutral, pull (row) dumbbell to hip without tilting hips (A). Lower dumbbell to floor, and repeat on other side. Then do 8 mountain climbers, bringing knees to chest (B). Repeat the cycle of 2 rows and 8 mountain climbers for the entire minute.

 

Fitness tip courtesy of: Women’s Health

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The Final Move…Total Body Workout

Here is your 4th move to the Total Body Workout.  The 4th move is the woodchop pile. Add this move with the 1st, 2nd and 3rd move starting off slow as well. Your day four is the last and final move of the circuit. Day four should be your break through day. Each move should be repeated until you reach 240 reps/12sets  Today your total workout should consist of 240 squats, chest press 180, mountain climbers 120, and woodchop pile 60 reps/3 sets. This is the day your transformation takes on its own life you have three more days to reach 240 reps/12sets for all exercise moves.

Woodchop Pliewoodchop pile

Targets: Arms, butts, hips, legs, and inner and outer thighs

  • Stand with feet hip-width apart, toes pointed slightly outward, holding a heavier weight in each hand.
  • Bring both hands over left shoulder, elbows bent, dumbbells near left ear.

Remember to rest between each set and YES this is your 4th day!!!  I hope you enjoyed your 4days of The Total Body Workout remember you have 3 more days to go to reach your 240 reps/12 sets of all of the exercises. Do this workout four times a day and I promise you will see a result. Don’t stop..keep going and your will reach your goal!!!!

If you want to see a demo of the woodchop pile click the link http://www.fitnessmagazine.com/videos/m/32072156/woodchop-with-dumbbell.htm This demo doesn’t show you in a pile stand. Don’t forget to use the pile stand with your toes pointed outward and bring in the foot as you complete each rep.

3rd Day…Total Body Workout

Here is Day 35 Tip for Loosing it Right Keeping it Tight exercise that will help you get beach ready for the 1st day of SUMMER!!!!

Here is your 3rd move to the Total Body Workout.  The 3rd move is the mountain climber. Now if you don’t have a stability ball to do this move get in a plank position and continue with the exercise move. Add this move with the first and second move starting off slow as well. This move is not as easy as it looks. It requires a lot of core control along with upper body strength. Now this is day three so, lets move it up a notch. Since your 2nd day consisted of 120 squats lets move those squats up to 180, chest press 120 and mountain climbers 60 reps/3 sets. Remember to rest between each set and the fourth day is very near.  Do 3 sets of 20 Reps and tomorrow I will give you another move to add to your circuit. Do this workout four times a day and I promise you will see a result. I hope your are feeling the burn!!

STABILITY BALL MOUNTAIN CLIMBERmountain climber
Assume a plank position with your hands shoulder-width apart on a stability ball (a). Draw your right knee toward your chest (b). Hold for one second, then return to the plank position. Repeat with your left knee. That’s one rep. Do 20reps/3sets.

Tip: Control your movement through the entire exercise, bracing your core and keeping your back flat. Every other leg count as 1 so if you start off on your right leg everytime you lift your right leg is a count.

Squats 20 Reps/3 sets (resting 1 minute between each set)

Chest Press 20 Reps/3 sets (resting 1 minute between each set)

Squats 20 Rep/3 sets (resting 1minute between each set)

Chest Press 20 Reps/3sets (resting 1 minute between each set)

Mountain Climber 20 Reps/3sets(resting 1 minute between each set)

Squats 20 Reps/3sets (resting 1 minute between each set)

This completes your third day of Total Body Workout