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Friday, April 11, 2014

5 Best Exercises for Women - Workout Routine

Exercises Breakdown:

Reverse Lunges

Working the legs, but mainly targeting the glutes. This exercise is great for building and toning that perfect ass. How to perform this exercise - start standing straight up with feet together and dumbbells to your side, then take a large step back landing on your toe and bending at the knees. Touch the back knee to the ground and push off with the leading leg and glute, and bring the feet back together before starting on the other side. Nice work, now try 3 sets of 15 reps each side.

Push up/Plank Rows

Working the chest, back, triceps, core, shoulders, biceps…ok pretty much the entire upper body. This exercise is perfect hitting several muscle groups, big and small, keeping your heart rate up and making you a lean machine…buff grrrls style. How to perform this exercise - start in a push-up position either on the balls of your feet or if you're still working up to Buff Grrrl status, you can start on your knees. Have your hands griping the dumbbells on the ground shoulder width apart. Perform a push-up and once you reach the top position row one side up, slowly bring it down to the ground and repeat for the next side. Continue the processes until Buffness occurs. Buffness should occur when performing 3 sets of 10 reps.

Curl to Press

Working the biceps, shoulders, and triceps as a secondary muscle group in one exercise, this should be called the ARM BLASTER. How to perform this exercise - start standing, feet shoulder width apart and arms at your side with palms supinated. Curl upwards by bringing your palms towards the front of your deltoids, and once your reach the top of the curl position you will start pressing through the shoulder and rotating the palms to face away from you and letting the elbows flair out and into a shoulder press. Once you reach the top position of the shoulder press, slowly reverse the exact movement into the bottom position. Congratulations…you've just completed the BUFF ARM BLASTER. Yeah. Try performing 3 sets of 10 to blast those arms into dimension x.

Single Leg Glute Bridge (hip extensions)

Working on isolating the Gluteus Maximus, but also hitting the hamstrings, lower back, and quadriceps, this exercise will get that booty burnin'. How to perform this exercise - start laying on your back with knees bent, extend one leg off the ground and hold it there while you push through the heal that is placed on the ground. Slightly hold in the top position while squeezing the glute and then slowly lower down to the bottom position. Repeat this 15 to 20 times until you switch to the other side. 3 sets of 15 - 20 reps of these bad boys should do the trick.

Side Planks

Working on the core strength, abdominals, lower back, and shoulder, but also targeting those love handles. How to perform this exercise - supporting your bodyweight by distributing your weight on the side of your foot and elbow, you want to keep your body as straight as possible, like a "Plank"…ok so hold the position as tight as possible by controlling your breathing and slightly push the hips back, hold this for 30 - 60 seconds and complete 3 sets each side. Want to make this exercise a little harder? Try dipping the hips down to the ground and then push upward to contract the obliques that much more for 15 to 20 reps before switching to the next side.