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 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