SCUPT YOUR WAY SLIM FOR SPRING
Here are some of the best exercises to do to get in shape for Spring. Created by some of the best Brentwood, MO personal trainers around. All can be done in the privacy of your home and will take about 30-45 minutes to complete depending on how many sets you do.
Personal Trainer tip: Do the whole circuit (ex 1 through ex 8) once to start, keeping good form. As your fitness level improves, work up to 5 times.
1. ONE-LEGGED DEAD LIFT WITH LEG EXTENSION AND OVERHEAD PRESS
Works every muscle while helping your balance and stability.
Stand with feet hip-width apart, a dumbbell in each hand. Shift weight to right foot and hinge forward as you raise your left leg behind you so that your body forms a T, keeping back straight and weights close to legs.
a. Return to upright position, but keep left foot off floor. Bend knee and lift leg to hip-level while bending elbows and pulling weights into sides.
b. Extend left leg straight out in front as you push weights overhead.
c. Return to start. Do 10-15 reps per side.
2. BICYCLE ABS WITH DUMBBELL PEC FLY
Works front deltoids, chest and core
Lie face up with a dumbbell in each hand; raise arms straight up. Bend left knee and draw it in to chest, while lifting right let 2 to 3 inches off floor.
a. With abs engaged and small of back pressed into floor, bicycle legs while lowering arms out to sides.
b. Be sure to keep a slight bend in elbows. Return to start. Continue for 30 seconds, working up to 1 minute.
c. Protect your spine! Legs should be low enough to challenge your abs, but not so low that you’re stressing your back.
3. KNEE LIFT WIHT REVERSE ROW
Works, biceps, triceps, back, abs, and gluteals
Start on hands and knees, with hands under shoulders and knees under hips, holding a dumbbell in right hand. Keeping knee bent, lift left foot up and pull right hand up toward chest. Slowly lower back to start. Do 12 – 15 reps; repeat on the other side.
You can make it harder by putting a dumbbell in the crook of your knee for added resistance.
4. SIDE LUNGE TO CURTSY
Works arms, abs, hips, butt, quads and hamstrings.
Start with feet hip-width apart, holding a dumbbell in left hand. Lunge to right, keeping feet pointed forward, bringing left hand to right foot.
a. Push off gently with right foot, bringing right leg diagonally back behind leg leg (curtsy) as you lift left arm, pressing weight overhead.
b. This is rep 1. Repeat motion, stepping immediately into a side lunge from the curtsy. Do 10-15 reps, then switch sides.
c. Knee should bend no more than 90 degrees.
5. 180 JUMP SQUAT
Not only does this move strengthen legs, but also promotes agility and cardio.
Start facing right, bend knees and push hips back to come into a squat with arms extending back.
JUMP IN THE AIR AND LAND IN THE OPPOSITE DIRECTION
a. In one swift motion, raise arms overhead as you leap high in the air.
b. Rotating body 90 degrees, land softly , facing left, and lower back into a squat.
c. Repeat movement in opposite direction. Do 12 to 15 reps.
Tip: Look straight ahead while jumping to help with balance.
6. PLANK JACKS
Adding this type of jumping jack to the plank engages the core even more and helps you keep good form throughout the movement.
Start in the “up” part of the pushup position, with shoulders over wrists, body in straight line from head to toe and feet together.
a. Jump legs out wide.
b. and then back together. Repeat for 1 minute, eventually building up to 5 minutes.
c. Hold pelvis steady and back straight.
7. PLANK WITH OPPOSITE LIMB EXTENSION
Works entire body, particularly the core
Start in the “up” position of a pushup, with shoulders over wrists, body in a straight line from head to toe, feet hip width apart and a dumbbell in right hand.
a. Extend right arm and left leg up and away from body.
b. Slowly draw right elbow and left knee in to touch under torso. Extend arm and leg back out. This is 1 rep. Do 12-15 reps, then switch sides.
c. Keep spine straight and abs engaged.
8. SIT OUT
Works entire body while promoting agility and coordination.
Start in the “up” position of a pushup, with shoulders over wrists, body in a straight line from head to toe and feet hip-width apart.
a. Rotate torso to right, putting weight on left hand and lift right arm up as you raise core and pull left leg through and extend it out to 45 degrees, placing right foot on ground for support.
b. Hold for 2 seconds, then return to start. Repeat on opposite side. Do 8-10 reps on each side.
c. You should be looking up along your raised arm.
For more information on how to sculpt your body, contact Maurie Cofman, C.E.S. personal trainer in St. louis, Brentwood, and Clayton, MO.