28-Day Challenge (Day 7) 10-Minute Toners

28-Day Challenge (Day 7) 10-Minute Toners

 

 

Surrender Overhead Press

Targets: Legs, butt, shoulders, and core 
Kneeling on a mat, holding dumbbells by sides, step forward with right leg, knee bent and foot flat on floor. Bend elbows and lift weights to shoulder height, palms facing body. Straighten right leg while stepping left leg forward and come into standing position, extending arms overhead and pressing weights to ceiling. Lower weights to shoulder height, then step back with left foot, bending right knee and bringing left knee to the floor. Step right leg back to return to starting position, lowering weights to sides. That’s 1 rep. On next rep, start by stepping left foot forward. Continue alternating sides for duration of set.

Make it easier: Sit in a chair, holding weights over shoulders with arms bent. Stand up and then press weights overhead, extending arms. Lower weights to shoulders, then sit back in chair to complete 1 rep.

Triceps Press with Alternating Side Leg Lift

Targets: Triceps, thighs, and butt
Stand with feet hip-width apart, holding 1 weight in both hands behind head, elbows bent and close to ears. Straighten arms to lift weight overhead while lifting left leg out to side. Bend elbows and lower weight behind head, while lowering left leg to complete 1 rep. On next rep, lift right leg out to side. Continue alternating legs for duration of set.

Make it easier: Skip the side leg lift and focus on your triceps.

Army Crawl on Knees

Targets:  Core, arms, and shoulders
Start in a modified plank position, knees on the mat and wrists directly under shoulders. Keeping spine straight and abs contracted, lower right forearm to mat and then left forearm, coming into modified forearm plank. Press right palm into mat, straightening arm, and then left, coming back to starting position. That’s 1 rep. On your rep, start by bringing left forearm to mat. Continue alternating lead arms for each rep for duration of set.

Make it easier: Omit the crawl and hold a modified plank for 20 to 30 seconds.
Challenge yourself: Do the move on your hands and toes instead of your hands and knees.

 
(Weight Loss Tip Of The Day)

Water and Regular Hydration: Thirst can make you think you're hungry. Avoid soda, alcohol and fruit juice. Drink 2 cups water with each meal and sip water during your workout. Green tea and water with squeezed lemon are okay too.



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

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 5) 10-Minute Toners

28-Day Challenge (Day 5) 10-Minute Toners

Triceps Press Back with Toe-Tap Lunge

Targets: triceps and butt
Stand with feet together, knees slightly bent, and dumbbells curled toward chest. Tap left foot behind you while straightening elbows and extending arms back, squeezing triceps. Alternate legs with each rep.

Make it easier: Skip the toe taps.

 

Power Move: Squat Jump

Targets: legs, butt (and boosts heart rate!)
Start in low squat, knees behind toes and arms extended by sides. Jump up, straightening legs and lifting feet off floor while extending arms overhead. Land softly, lowering into next squat.

Make it easier: Do regular squats instead.

 

Cross-Behind Lunge with Tank-Top Toner

Targets: Legs, butt, and shoulders
Stand with feet hip-width apart, holding 1 dumbbell in each hand, with arms extended at sides and palms facing body. Cross right leg behind left and bend knees, lowering body until left thigh is nearly parallel to floor. Press into left foot to rise back to starting position while lifting arms straight up until parallel to floor. Repeat on other side.

Make it easier: Do the cross-behind lunge without weights.
  
(Weight Loss Tip Of The Day)

Vegetables & Fruits: Fill your stomach, but are usually low in calories. Also high in fibre, water, vitamins & minerals. Eat vegetables & fruits with each meal; some suggestions :spinach, broccoli, kale, asparagus, apples, oranges.


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