Monday's Moves

Monday’s Moves

Warm up for 5 minutes with any type of cardio, then do 2 sets of 10-12 reps of each move in order, resting up to 30 seconds between reps.

1. Squat Kickback (works legs and butt)

· Stand with feet hip-width apart and hold a 5 lb. dumbbell in each hand at shoulders.

· Squat until thighs are parallel to floor, rise up, then extend left leg behind you.

· Return to start position to complete 1 rep; repeat, alternating legs.

2. X Lunge (works legs, butt, and shoulders)

· Hold a 5 lb. dumbbell in right hand in front of thigh, palm facing in, and place left hand behind head, elbow pointing out.

· Lunge left, then stand up; lift left leg as you raise right arm.

· Return to start; repeat. Switch sides to complete the set.

3. Hammer Curl Curtsy (works butt, legs, and biceps)

· Hold a 5-12 lb. dumbbell in each hand, arms at sides and palms facing in, and stand with feet hip width apart.

· Lunge left leg back and to the right as you curl weights to shoulders.

· Return to start position and lunge back and to the left with right foot to complete 1 rep.

4. Scissor Rotation (works abs)

· Lie faceup with legs extended on floor and squeeze a stability ball between your ankles.

· Rest arms on floor, palms down, then lift legs straight up.

· Rotate legs to the left as far as possible without lifting shoulders.

· Return to center and repeat to right to complete 1 rep.

5. Balancing Reverse Press (works core and butt)

· Lie facedown with hips centered on ball.

· Place forearms on the floor and bend knees 90 degrees.

· Contract glutes and press feet straight up, maintaining bend in knees, until thighs are even with your torso.

· Return to start position and repeat.

6. Teeter-Totter Pushup (works chest, shoulders, arms and butt)

· Get in plank position on hands and knees.

· Bend arms, lowering chest until upper arms are parallel to the floor.

· As you push up, lift left leg 6 inches off the floor.

· Lower leg and repeat, alternating legs.

7. Crab Dip (works triceps and shoulders)

· Sit on floor with knees bent, and hands next to hips with fingers facing forward.

· Lift hips about 8 inches off the floor.

· Bend elbows, lowering butt almost all the way down.

· Return to start position and repeat.