Exercise for Health and Fitness
Designed to hit major muscle groups each day, this challenge will help you tighten and tone up for tank top season. Complete these movements each day as a bonus workout, as you increase reps (and weight if you’d like) throughout the month you’ll get a full-body workout.
This compound exercise works your gluteus maximus/minimus, quadriceps, and hip adductors. Place body weight on one bent leg, then take a slow lateral step to either side of your body. Flex you knee and pause to hold the elongated side lunge. Complete the movement on one side before starting the opposite.
Single Dumbbell Front Squat
This is a compound exercise that targets your quadriceps. Stand with feet shoulder width apart to create a solid base. Squat down, bending your hips back while allowing knees to bend forward. Keep your back straight and descend until thighs are parallel to floor. Slowly rise and feel the burn!
This exercise targets your abdominals. Elevate your upper body so that it creates a v-shape with your thighs. Twist your torso to the right side until arms are parallel with the floor while breathing out, then repeat to the left side.
Another great compound exercise that targets oblique muscles, adductors, and glutes. Start in plank position. Engage core by contracting your abs. While keeping your upper body still, jump your feet out to sides like a jumping jack and keep moving.
Dumbbell Chest Press
This exercise that targets your pectoral muscles. Lie down on a flat bench with dumbbells resting just outside your chest. As you breathe out, use your chest muscles to push the dumbbells up, then slowly bring them back down.
This exercise targets your triceps muscles. Start with dumbbell in hand, bend knees slightly, and lean forward with your torso. Keeping your upper arm stationary, use your tricep to lift the weight as you exhale until arm is parallel with floor.
Stand in an athletic position with feet shoulder-width apart, making sure you’re a comfortable distance away from box. When ready to jump, drop to a quick quarter squat, extend your hips, swing arms and explode through feet to propel yourself onto the box. Return to standing position on the box and step down to return to the floor.
Your biceps will thank you for this one! Stand straight with a dumbbell in each hand at arms’ length. Keep your elbows tight against your torso. Keep upper arms stationary and curl the weight while contracting your bicep. Then, inhale slowly and begin to lower the weight back to starting position.Read more