YOUR SEXY SUMMER: Try to incorporate this workout into your routine two days per week to burn calories fast and add lean muscle. These dynamic exercises will have you looking lean and feeling confident this bikini season.
Only equipment necessary: one medicine ball (10-20 pounds)
Single Leg Deadlift:
1. Place all the weight in one foot. Keep your chest up.
2. Keep a slight bend in your standing leg. Let your chest and back leg move as one and shift your hips backward. keep your back leg straight.
3. Come all the way back to standing. Think about pushing from your bottom and not lifting from your back.
4. Do 10 reps each side.
Russian Twist:
1. Keep your chest up and lean back to 45 degrees. Extend legs out to about 45 degrees.
2. With your arms straight move them side to side without letting your chest and legs move. Think abut resisting the urge to rotate.
3. Do 10 reps each side.
Skaters:
1. Keeping your chest and toes pointed forward bend one knee and let the opposite leg swing behind you.
2. Drive off the ball of your big toe on your planted foot, jumping as far you feel comfortable and land on you opposite foot with your toes forward.
3. Land softly with a bent leg and immediately jump back the opposite direction.
4. Do three jumps each side.
Single Leg Squat:
1. With your chest up either lift one leg in front of you or behind you ( which ever is more comfortable ).
2. Keeping your big toe and heel down on your planted foot, let your hips sink backwards and bend down as far you can go up to 90 degrees. Allow yourself to hinge at the waist and keep your chest up
3. Come all the way back to standing and repeat.
4. Do 10 reps each side.
Plank with Leg Lift:
1. Start in a push up position with your chest up, ribs squeezed together, glutes tight and quads tight. (optional put your hands on a med ball for the extra challenge).
2. In an alternating pattern lift one leg at a time. keep you legs straight and lift from your glutes.
3. Keep your hips still through the entire exercise.
4. Do 10 leg lifts each side.
Refuel your muscles and maximize your results by eating or having a protein shake right after your workout. Check out GNC.com for pre and post workout drinks that will benefit your body and improve you workouts.
** Nora Tobin, athlete and trainer, inspires people to take small, attainable steps to improve physical and mental well-being, through exercise, nutrition and mindset.
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