Wednesday's Moves

Wednesday’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 sets.

1. Speed Skater (works legs and butt)

· Place left foot on top of a step or bench, knee bent 90 degrees, and extend right leg behind you, toes on the floor and pointing forward.

· Lean forward and extend arms in front of you at shoulder height, palms facing down.

· Bring right foot lightly onto step, lunge right leg back again and repeat.

· Switch sides to complete set.

2. Sliding Thigh Toner (works legs and butt)

· Stand with left foot on a paper plate, arms at sides.

· Raise arms in front of you to chest height, palms facing floor, as you slide left foot out and squat.

· Straighten right leg as you pull left leg to center to return to the start position; repeat.

· Switch sides to complete set.

3. Chair Curl (works butt, legs and biceps)

· Stand with feet hip-width apart, knees slightly bent.

· Hold a 5-8 lb. dumbbell in each hand, elbows bent 90 degrees and tucked into sides, palms facing up.

· Lower into a squat as you curl the weights to your shoulders.

· Return to start position and repeat.

4. Frog Legs (works abs)

· Sit on a bench and hold the edges near your hips, knees bent and feet on the floor.

· Lean back, lift your feet, and slightly extend your legs in front of you, shins parallel to floor.

· Tighten your abs and pull knees toward chest, opening knees but keeping feet together.

· Hold for 1 count, then extend legs and repeat.

5. Tabletop (works core and butt)

· Hold a 3 lb. dumbbell in each hand and get on all fours, wrists aligned under shoulders and knees under hips.

· Raise left leg out to the side to hip height as you lift right arm to the right to shoulder height.

· Lower to start to complete 1 rep.

· Repeat, alternating sides.

6. Up-and-Over Pushups (works chest, shoulders, and arms)

· Get in plank position (either on knees or toes), wrists aligned under shoulders with left hand on a phone book.

· Bend your arms, lowering your chest toward the floor.

· Push up, then lift your right hand and place it on the book and lower your left hand to the floor to complete 1 rep.

· Repeat to opposite side.

7. Dip Double Lift (works triceps and shoulders)

· Sit on a bench and hold the front edges near your hips, knees bent.

· Straighten arms and scoot butt off bench.

· Bend elbows 90 degrees, lowering hips toward the floor.

· Straighten arms, and then extend left leg in front of you and right arm out to the side.

· Return to start and repeat; switch sides to complete set.