- Complete 3 - 5 sets of each exercise twice this week
- Take each set to muscle failure, meaning you can't complete one more with proper form
- Hold your abs in tight
- Think positive thoughts when it becomes difficult!
Wall Squats - Place your back against a wall, slowly walk your feet out in front of you until you are in a sitting position or close to one. Hold for as long as possible, timing yourself so that next time you have a target to aim for. This should really target the thigh muscles, and for the ladies, turn your feet slightly out and this will target more inner thigh.
Hip Press - Lying flat on your back, place both feet on a step, and lift your hips to the ceiling by squeezing your glutes (butt muscles) together. Hold for 3 - 5 seconds and then lower back down and repeat. Great exercise for the hamstrings, and glutes!
Arm Circles - Hold arms out laterally from the body and do fast, little circles while keeping the arms outstretched with a slight bend in the elbows. Really targets the shoulder muscles.
Pushups - Complete as many full or modified pushups as possible, even if you just do 1, then without resting finish each set off with the modifed or wall pushups. Targets the chest muscles.
Stretch!
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