4 Moves…

TOTAL BODY TUNE-UP

STEPBACK LUNGE WITH TRICEP KICKBACK

1. Holding a dumbbell in each hand, step your left foot directly behind you, taking a wide stance, and bend your legs, lowering your torso down into a lunge. Be sure and maintain that core stability to prevent injury.
2. While in lunge position, keep your shoulders over your hips, back knee slightly bent, front knee in alignment with your front toes, shoulders back and down.
3. Feel your weight in your right (front) heel as you push yourself to standing.
4. As you return to standing, do a tricep kickback: Reach your arms back behind you and extend, feeling a squeeze in the tricep.

SQUAT WITH CROSS PUNCH

1. Rest dumbbells on your hips as you place your left foot behind you. Instead of stepping directly back, the left foot should move diagonally back, with the back knee bending down directly outside the right foot
2. Fire up the core muscles as you squat down with the right leg, feeling the emphasis on your right glute (weight placed firmly in the right heel) as the left foot lightly supports you.
3. As you return to standing, bring the left foot forward, landing with a wide stance.
4. Punch the right hand across your body, toward the left wall, allowing your right foot to rotate as your torso twists to the left, engaging your right glute.

CHEST V’S 

1. Lie on the floor with a dumbbell in each hand and legs at a 45-degree angle.
2. Bring weights up toward the ceiling. At the same time, slowly bring the feet off the floor by activating your abs.
3. Slowly open the weights, lowering them toward the floor, until they’re just above parallel with the shoulders. At the same time, slowly press your feet to the original 45-degree angle.

FOREARM PLANK WITH SWIVEL

1. Start in plank position, but this time, rest on your elbows instead of your hands. Be sure to keep the shoulders depressed back and down and the neck nice and long throughout the movement.
2. Keeping your abs engaged, slowly swivel the hips underneath you to the right. Feel your obliques driving this motion as you swivel to the other side with a slow, controlled motion.

Strong Today
STRONGER TOMORROW