Friday, March 1, 2013

Fitness Friday: 10 workouts to do at home for the whole body - takes 14 minutes, 3x a week

The easiest slim-down ever

Want results?

These super sculptors are guaranteed to deliver the gorgeous-body goods because they target multiple muscles like never before. Do this routine three times a week (once through takes only 14 minutes—how easy is that?!), and you'll reveal your firmest, sexiest self. In as little as a month, you will be showing off the not-so-secret results.
 

Push-up/flye combo
works chest, shoulders, triceps, upper back Holding a dumbbell in each hand, kneel in push-up position with hands aligned under shoulders, palms facing each other. Extend legs or continue to rest on knees. Lower chest to floor until elbows are bent about 90 degrees. Press up, then lift right dumbbell out to shoulder height (as shown). Lower dumbbell to floor, then repeat push-up and lift left arm to complete one rep. Do six reps.
 
 
 
 
 
 
 
 
 

Branching tree

 works biceps, triceps, butt, abs Secure end of exercise band under right foot so it runs outside right leg; hold other end in right hand at side, palm forward. (Wrap band around hand to take up any slack.) Place bottom of left foot against inside of right thigh. Slowly curl right hand to shoulder (shown at left); lower. Do 12 reps, then extend right arm overhead, palm facing in (shown above). Keeping upper arm stationary, lower right hand behind head; straighten arm. Do 12 reps. Switch sides to complete set.
 
 
 

Kangaroo

works legs, butt Stand at the bottom of a staircase (or on one side of step), elbows bent 90 degrees. Squat low, then jump to the next step (as shown), landing softly on entire foot. Continue to top of stairs (or on and off step), jog down and repeat. Do 10 to 20 jumps.
 
 
 

The Travolta

works shoulders, back Holding a dumbbell in each hand, stand with feet hip-width apart, elbows bent 90 degrees and even with shoulders so weights are above ear level, palms forward. With abs tight, extend right arm down and across left hip. Keeping arm straight, raise it diagonally to right (as shown). Do 10 reps, then switch arms.
 
 
 

Seesaw squat

works legs, butt, abs Center step across a tightly rolled yoga mat. Stand on step with feet slightly wider than shoulders, elbows bent. Lower into a squat (as shown) until knees are bent 90 degrees, then stand up, all while trying to balance the step on the mat. Do 12 reps.
 
 
 

Squat-thrust jump

works legs, butt, abs Stand about 6 inches from step or bottom stair. Squat and place palms shoulder-width apart on step. Hop feet back so body is straight from heels to head. Keeping abs tight, hop feet into a wide V (as shown). Reverse the move, jumping feet together, then toward hands. Finally, jump up, reaching arms overhead. Do 10 reps.
 
 
 
 
 
 


Swing lunge

 
works legs, butt, biceps Stand with a dumbbell in each hand, feet hip-width apart, arms at sides. Step left leg forward into a lunge, knee over ankle, as you bring right hand, elbow bent 90 degrees, to chin level in front, and left hand, elbow bent, back near left hip (as shown). Rise and step left leg behind you, reversing arms and lowering until left knee almost touches floor and right knee is aligned over ankle, to complete one rep. Do 10 reps, then switch legs.
 
 
 
 
 
 

High swing

 
 works legs, butt, shoulders, abs Stand with feet shoulder-width apart, holding one end of a dumbbell (use a 10-pound one if you have it) in both hands in front of hips. Squat, lowering dumbbell between legs. Stand up quickly, swinging dumbbell to head height (as shown). Thrust hips forward to power the move. Keep torso tall, abs tight and arms straight throughout. Do 12 reps
 
 
 
 

Band pull-over

 works chest, back Tie band into a circle and secure it under end of step. Lie faceup with head at end of step and slip wrists under band. Bend elbows 90 degrees so upper arms are perpendicular to floor, palms facing in. Adjust band so it's taut. Keeping elbows bent 90 degrees, arc hands down toward hips. Hold for one count, then bring arms back so hands just pass head (as shown). Do 12 reps.
 
 

 
Walking plank

works abs, chest, arms Get in plank position on a smooth floor, hands aligned under shoulders and toes about hip-width apart on a towel (or wear socks). Keeping abs pulled in and torso strong, slowly walk hands forward six "steps" on floor, dragging towel with you as you go (as shown). Rest 30 seconds; repeat.

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