Total Body Reboot
PART 2 MAKE YOUR WORKOUT WORK FOR YOU continued...
1. REVERSE LUNGES
START: Stand with feet together, hands on hips. MOVE: Take a large step
backward onto the ball of your foot, balancing weight between both legs. The
back heel should remain off the floor. Bend both knees and lower your hips
toward the floor until the front knee is at a 90-degree angle. Push off the
back toe to return to the starting position. Repeat, alternating legs.
2. OVERHEAD SHOULDER PRESS
START: Stand with feet shoulder-width apart, knees slightly bent, and hold a
pair of dumbbells at your shoulders, elbows down, palms facing forward. Start
the program with light weights—three to five pounds—since you’ll be doing many
repetitions. MOVE: Press the weights straight overhead until your arms are
fully extended. Slowly lower back to the starting position.
3. CLOSED-STANCE SQUAT
START: Stand with feet and knees together, hands on hips. MOVE: Slowly squat
toward the floor, bending your knees and pushing your hips back as if you’re
about to sit on a chair. Lower down as far as possible without lifting your
heels off the floor, then stand back up to the start.
4. BICEP CURLS
START: Stand with your feet hip-width apart, knees slightly bent, and hold a
pair of dumbbells in front of your thighs, palms facing up. MOVE: Slowly curl
the weights up toward your shoulders, keeping elbows in tight to the body.
Resist the pull of gravity on the return.
START: Stand with feet and knees together and crouch down: hips low, back
flat, hands in front of your body. MOVE: Take a large step to the right side,
staying low, swinging your arms across your body to the right while bringing
your left foot, knee bent, behind the right leg. Repeat, alternating sides.
6. OVERHEAD TRICEP EXTENSIONS
START: Stand with feet hip-width apart, knees slightly bent, and hold a pair
of dumbbells overhead, arms straight, elbows close to your ears. MOVE: Slowly
bend your elbows, dropping the weights behind your head. Straighten arms
overhead to return to the starting position.
7. SIDE LUNGES
START: Stand with feet hip-width apart, toes turned out on the diagonal,
arms in front of your body for balance. MOVE: Take a large step out to the side
with your right foot, shifting your weight toward the right and bending the
right knee to 90 degrees while straightening the left leg. Push off your right
foot and return to standing. Repeat on the other side.
8. TWO-ARM DUMBBELL ROWS
START: Stand with feet hip-width apart and hold a pair of dumbbells at your
sides. Bend forward from the waist so your torso is nearly parallel to the
floor. Keep your back flat, and allow your arms to hang straight down from your
shoulders. MOVE: Keep your torso steady and slowly pull the dumbbells toward
your chest, leading with your elbows and keeping your arms close to your sides.
Slowly lower weights back to starting position.