28-Day Challenge (Day 6) 10-Minute Toners

28-Day Challenge (Day 6) 10-Minute Toners

 

3-Point Knee Pushup

Targets: Chest, shoulders, arms, and core
Kneel on a rolled towel (to cushion knees) or mat. Walk hands forward into modified push-up position, with arms are directly under shoulders and body forming straight line from head to knees. Bending elbows, lower chest until upper arms are nearly parallel to floor and simultaneously lift right leg off the floor, squeezing glutes. Press back to starting position, straightening arms while lowering right knee back to mat. That’s 1 rep. Do the next rep with left leg raised. Continue alternating legs to complete the set.

Make it easier: Skip the leg raise and just do modified (knee) push-ups.
Challenge yourself: Do the move on your hands and toes instead of on your hands and knees.

 

Knee Tuck

Targets: Core, chest, and shoulders
Start in plank position, abs tight and shoulders over wrists. Pull left knee toward chest while rounding back slightly, pulling belly button to spine. Slowly press left leg back to start to complete 1 rep. Repeat on right side. Continue alternating knees for duration of set.

Make it easier: Do knee tucks using a chair instead on the floor: Place hands on either side of a chair seat and walk feet back until body forms straight line from head to heels. Perform the rest of the move as stated above, alternating and pulling knees toward chest.

Power Move: Speed Skater

Targets: Legs, butt, and heart rate
Stand with feet hip-width apart and arms by sides. Hop to left, landing on left foot while sweeping right foot diagonally behind left leg and swinging right arm across body and left arm behind back. Jump to right, switching legs and arms, to complete 1 rep. Continue hopping from side to side without pausing for duration of set.

Make it easier: Take out the hop and do a regular cross-behind lunge instead, alternating sides for each rep.

 (Golden Weight Loss Tips)

Stick To Your Diet: Exercising positively influences your eating habits. You'll stick to your diet better, if you do strength training; and ultimately burn more fat by raising your metabolism. Additionally, when you have completed your workout, you will burn calories for another 8 hours after you stop training.



http://www.prevention.com/fitness/strength-training/28-day-challenge-10-minute-toners

28-Day Challenge (Day 3) 10-Minute Toners

28-Day Challenge (Day 3) 10-Minute Toners

 

Triceps Dip

Targets: triceps, shoulders
Sit on chair, knees bent, hands grasping seat. Walk feet forward until butt is off the seat. Bend elbows, lowering hips. Press back up, straightening arms.

Make it easier: Skip dips. Sit on chair, holding 1 dumbbell in both hands overhead. Bend elbows, lowering weight behind head. Straighten arms, pressing weight overhead.

 

Knee Push-Up with Punch

Targets: chest, shoulders, arms, core
Start in modified push-up position, knees on floor. Keeping abs tight, bend elbows and lower chest toward floor. Press back up to start and extend right arm at shoulder level. Continue alternating arms with each rep.

Make it easier: Omit the punch.

Alternating Forward Lunge with Hammer Curl

Targets: butt, legs, biceps
Stand holding dumbbells by sides. Step forward with right leg and slowly lower into a lunge while curling weights toward shoulders. Press into right foot and return to start, lowering weights. Alternate front leg with each rep.

Make it easier: Do lunges without weights.

28-Day Transformation Challenge is all about getting you toned with new weekly toning routines to amp up metabolism and strengthen trouble spots. Bonus: "Each workout includes a power move that adds a cardio element such as small jumps to strength moves, so you burn more calories while building metabolism-revving muscle," says Prevention's fitness expert Chris Frey tag.

Do 20 reps of each exercise 3 times a week using 5- to 10-pound dumbbells. Each toning routine takes less than 10 minutes, so blast some fun tunes and get to it!

(My Weight Loss Tip Of The Day)

Burn More Fat: Strength training or working out with light weights; increases your metabolic rate, therefore you burn more fat for another 8 hours after you stop exercising. This means more fat loss.


http://www.prevention.com/fitness/strength-training/28-day-challenge-10-minute-toners