Machineless
Workouts
Squats – Make sure your feet are hip
distance apart and you get down low and keep your back straight. Add dumbbells for extra toning. The more
muscles you work at once, the better the results and more calories burned.
Lunges – If no one is in the studio
that would be a perfect place to walk a straight line across the room and
lunge. If not just do it while staying in place. Make sure you don’t step out too far and keep
low with a straight back. Lunge and
bring your knee up while using dumbbells for a more vigorous workout.
Step-ups – Find an elevated platform,
step up onto it with dumbbells and bend your arms then push them up
straight. Switch it up by bringing your
arms up to a T-formation shoulder height.
Then do the same with an L-formation (one arm up, one to the side)
Sitting Bicep
Curls – Sit downat the
end of a bench with a dumbbell in your hand and rest it on your knee on that
same side. Curl up for a rep and then
switch sides.
Back-flys – Stand up in a slight squat,
have your arms together with dumbbells in the center and then bring them out
and upward
Medicine Ball
Chest Flys
– Lie your back on a medicine ball with your head also against it. Raise your arms to the side shoulder height
and raise them upward with dumbbells, weights facing each other. Then do the same but with the ends of the
weights facing inward.
Plank – hold a plank with your
hands like a push-up position, or rest your forearms on the mat. To switch it up, stay in position but
alternate legs back and forth (called the mountain
climber – look it up for an accurate description)
Bridge – Lie on mat with knees bent
and raise your but off the ground and hold. For a more vigorous workout, use
medicine ball and balance your feet on it in the same position
Burpees – Plank into a jump
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