Do you sometimes slacken off on weekends? Why not blend this quick and effective routine to tone that booty into your weekend plans.
What to do:
Three sets of 12 to 15 reps
gluteus maximus, quadriceps, leg adductors (adductor brevis, magnus and longus)
Stand with your feet wider than shoulder-width apart, toes out at 45-degree angles. Hold a dumbbell with both hands, keeping your arms slightly bent.
Bend your knees to lower into a squat. When your thighs are parallel to the floor [B], pause, then press through your heels to stand.
If your knees go past your toes, space your legs wider.
Now ramp it up!!
Plié squat with row
Add an upper-body element to this exercise by rowing upward as you squat down.
gluteus maximus, leg adductors, deltoids, trapezius.
Stand with your feet wider than shoulderwidth apart and toes pointed out at 45-degree angles. Hold a light dumbbell in each hand, arms extended towards the floor.
Bend your legs to squat; as you move, row the dumbbells up to your chest as shown. Pause for one count, then extend your legs and arms to return to the start. Repeat in this manner for three sets of 12 reps.
Keep the dumbbells close to your body as you pull them upwards.
Currently rated by 1 people
Comments You need to log in to comment.