How to Get Slim All Over Superfast (Part1)

How to Get Slim All Over Superfast

Y-squat calf raise

From Health magazine
(works quadriceps, butt, back, abs, calves)

Stand with feet shoulder-width apart and toes pointed slightly outward. Reach your arms up toward the ceiling, forming a Y. Keeping arms raised and chest lifted, lower into a squat until your thighs are parallel to the floor (shown at left). Raise yourself up quickly, coming up onto the balls of your feet, then immediately lower into another squat. Do 20 reps. Then do 1 minute of jumping jacks.

Trainer tip: While lowering into the squat, push your hips back as if sitting in a chair.

 

Push-Up Side Plank

(works chest, back, abs, arms)

A. Get in low push-up position with hands under your chest and a little wider than shoulder-width apart (inset). Keeping your body straight and core tight, press up, extending your arms (don’t lock your elbows).

B. Transfer your weight onto your left hand, lifting your right arm toward the ceiling (shown below). Lower down, and repeat on the opposite side; that’s 1 rep. Do 12 reps. Then do 1 minute of side-to-side leaps.

Trainer tip: When going into a side plank, stack your shoulders one on top of the other.

 

Superman Banana

(works back, abs, butt)

A. Lie on your stomach with arms straight out in front of you and legs extended behind you; both should be shoulder-width apart. Lift your legs and arms simultaneously at least 6 inches off the floor; hold for 5 seconds (shown above).

B. Roll onto your back, keeping arms and legs lifted; hold 5 seconds (shown below). Then roll onto your stomach and repeat, rolling in the opposite direction. Continue 1 minute. Then do 1 minute of side-to-side leaps.

Trainer tip: Keep your neck relaxed and lower back on the floor as you roll.

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The Beach Body Workout (Part 2)

The Beach Body Workout

 

No. 4 Shadowbox

Stand with feet shoulder-width apart. Make fists and bend elbows to bring hands up into fighter position in front of your face, keeping elbows close to body. Alternating arms, punch straight out in front of you, then curve up, then hit low; next, try a hook punch, curving around to the side.

Mix it up—and keep moving! Move your head and shoulders back and forth as if dodging punches. Keep your knees bent and shift your weight back and forth as you bounce on the bottoms of your feet. Continue for 1 minute.

 

No. 5 Push-Up

Get into push-up position on the ground with feet together and arms slightly more than shoulder-width apart. Support yourself on your toes and hands, pressing your palms down; don’t lock your elbows. Your body should form a straight line from heels to head.

Bend your elbows to lower your chest toward the ground; stop when they reach 90 degrees. Push back up to starting position, then immediately begin your next rep. Do 12 reps.

 

No. 6 Squat

Stand with feet shoulder-width apart, toes facing forward, and hands gently cupping the sides of your head or up near your shoulders. With weight on heels, slowly bend knees and push hips back to lower into a squat; push your chest out slightly to counterbalance the heavy load on your heels.

When knees reach 90 degrees (keep them behind your toes), push back up through your heels to starting position. Do 12 reps.

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