STRONG WORK OUT AT HOME

Exercise 1 Forward Lunge

Superset One
Stand with your feet hip-width apart and your hands on your hips. Step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees. Push back to the starting position and repeat with your left leg. That's one rep.

Exercise 2 Squat Jump

Superset One
Stand with your feet hip-width apart, toes forward; lightly touch your fingers behind your ears and extend your elbows to the sides. Bend your knees, then explosively jump as high as you can. Land softly on the balls of your feet and immediately lower into your next squat.

Exercise 3 Pushup

Superset Two
Get into a pushup position with your feet hip-width apart and your hands slightly outside your shoulders. Your body should form a straight line from head to heels. Lower your body until your chest nearly touches the floor. Pause, then push back to the starting position as quickly as possible. That's one rep.

Exercise 4 Bend and Thrust

Superset Two
With your arms at your sides, stand with your feet hip-width apart. In one motion, bend your knees and place your hands on the floor on either side of your legs, then jump both feet back so you're in a pushup position with your back straight. Quickly reverse the motion to return to start. That's one rep.

Exercise 5 Plie Squat

Superset Three
Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. That's one rep.

Exercise 6 Jumping Jacks

Superset Three
Stand with your feet a few inches apart and your arms at your sides, then simultaneously raise your arms out to the sides and over your head, and jump your feet out so they are slightly more than shoulder-width apart. Without pausing, quickly reverse the movement. Repeat.

Exercise 7 T Stabilization

Superset Four
Start in a pushup position with your body in a straight line from your head to your heels. Keeping your arms straight and core engaged, shift your weight onto your left arm, rotate your torso to the right, and raise your right arm toward the ceiling so that your body forms a T; your right foot should now be on top of your left. Pause for three seconds, then return to the starting position and repeat on the other side. That's one rep.

Exercise 8 Seated Rotation

Superset Four
Sit on the floor with your legs in front of you, knees bent, and heels lifted a few inches into the air; lean back at a 45-degree angle and extend your arms straight in front of your chest, palms together. Slowly rotate your torso to the right, pause, then rotate to the left. Continue alternating.

Heart-Pumping Yoga

Burn major calories with this vinyasa flow yoga routine

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  Cardio Yoga
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  2. Warrior II
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  3. Warrior III

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Vinyasa flow is specifically designed to build heat and keep your heart rate up with a series of demanding standing poses, twists, and inversions held for long periods. I've burned up to 400 calories during a 90-minute class! And the breathing technique used in yoga—inhaling and exhaling fluidly and calmly through the nose—can improve your cardiovascular health. Try this routine three to six times a week: Warm up with Sun Salutation, then do each of the other four poses, separating each one with a flow sequence consisting of Plank, Chaturanga, Upward-Facing Dog, and Downward-Facing Dog. So do Warrior II, the sequence, Warrior III, the sequence, and so on.
 
1. Sun Salutation
Stand in Mountain pose with your back straight, legs and feet together, and arms to your sides (A). Inhale as you raise your arms straight up overhead and bring your palms together (B). Exhale as you extend from your hips to fold your torso forward and move your hands down to the floor (C). Inhale, keep your hands down, but raise your head and chest slightly and gaze forward (D). Exhale, and step back into Plank pose with your arms and legs straight, your hands on the floor beneath your shoulders, your core engaged, and your back straight (E). Bend your elbows and lower toward the floor into a pushup position, keeping your elbows tucked close to your body (F). Inhale as you roll over your toes and, using your arms, press away from the floor and lift your chest into Upward-Facing Dog (G). Exhale as you roll your toes back over and lift and press your hips back into Downward-Facing Dog (H). Take five breaths in Downward-Facing Dog. Inhale and gaze forward as you lengthen back into your legs and bend your knees. Exhale as you step or jump your feet forward to meet your hands. Inhale as you extend your gaze and chest (I). Exhale as you fold forward over your legs (J). Inhale as you extend your arms wide to the sides, lift your chest, come all the way up to standing, and press your palms overhead. Exhale as you release your arms and return to Mountain pose. Repeat two to five times.

EXERCISE TO TONE AND STRONG BACK MUSCLES

This Is the Number One Move Trainers Use to Sculpt a Strong, Toned Back

 

1. Lying Supported Elbows-Out Dumbbell Row

The trainer: Craig Ballantyne, a certified trainer and author of Turbulence Training
Why this move kicks ass: "You don't need to use a lot of weight in order for this to be an effective move," says Ballantyne.
How to do it: Instead of standing, perform the exercise while lying chest down on a bench that's set to its lowest incline. Let the dumbbells hang at arm's length from your shoulders (A). Keeping your elbows flared out, row the dumbbells toward the sides of your chest (B). Pause, then slowly lower the dumbbells. That's one rep 


2.Suspended Row

Why this move kicks ass: Beside being an excuse to finally use the BDSM-looking TRX equipment, this move engages all of the same muscles as the classic dumbbell row, and it's really safe for your shoulders, says Boyle.
How to do it: Grab the TRX handles in both hands, and stand facing the anchor point with feet shoulder-width apart and arms straight in front of you. Lean back, and walk your feet forward to the appropriate ressistance angle (A). Keeping your shoulders pulled down and back, bend your elbows to pull your chest toward the handles (B). Pause, then return to the start with a slow controlled movement. That's one rep.


3.Dumbbell Row

Why this move kicks ass: This move targets all of your upper back muscles and is especially good for targeting the backs of your shoulders, which can be particularly hard to engage, says Romaniello.
How to do it: Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders, your palms facing behind you (A). Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells (B). That's one rep.


4.Renegade Row

Why this move kicks ass: The renegade row is a serious back strengthener and also works your core, says Borden.
How to do it:  Grab a pair of dumbbells, and assume a pushup position with your hands on the weights, arms extended, and feet slightly wider than hip-width apart (A). Bend your right arm, and raise the dumbbell to chest level, pressing the left dumbbell into the floor for balance (B). Lower the weight to the floor, then repeat the move by rowing the left dumbbell. That's one rep.

WORKS FOR ALL MUSCLES

This Anyone-Can-Do Move Works ALL the Muscles

 

WORK OUT FOR THIGH BUTT

The Best Workout for a Toned, Tight Butt

Exercise 1 Prone Leg Raise

Lie facedown on the floor with your head supported by crossed arms, legs shoulder-width apart, core engaged (a). Contract your glutes to lift your legs about 12 to 16 inches off the ground and bring them together to touch (b). Pause, then slowly lower back to start. That's one rep.

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Exercise 2 Glute Bridge

Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt (a). Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling (b). Hold the position for two seconds before lowering to start. That's one rep.

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Exercise 3 Straight-Leg Hip Extension

Face a low cable machine and attach the ankle strap to your left ankle, holding the machine lightly for support. (If you don't have access to a cable machine, use a light resistance band.) Shift your weight onto your right leg, keeping both knees soft (a). Squeeze the glutes and extend your left leg straight behind you, keeping your toes slightly flexed (b). Hold this position for two seconds. Return to start. That's one rep. Complete all reps before switching sides.

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Exercise 4 Plie Squat

Stand with feet more than shoulder-width apart, toes turned outward 45 degrees. Hold a barbell across your shoulders and stand tall (a). Bend your knees to lower your body until your thighs are parallel to the floor, keeping your chest upright and core tight (b). Press through your heels and straighten your legs to stand. That's one rep.

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Exercise 5 Walking Lunge

Place a barbell across your shoulders (a), then step your left leg forward into a lunge, bending both knees to 90 degrees (b). Press through your left heel to push up and step forward into a standing position. Step your right leg forward into a lunge and repeat. Each step is one repetition.

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Exercise 6 Sprinter Kickback

Face a low cable machine and attach the ankle strap to your left ankle. (You can also use a light resistance band if necessary.) Lift your left knee up in front of you, right knee bent (a). From this position, squeeze your glutes and drive your left leg back to extend your hip until your leg is straight behind you, pressing through your left heel (b). Return to start and complete all reps before switching sides.

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Exercise 7 Step-Up

Place a barbell across your shoulders and stand in front of a stable stepping block or bench. Stand tall with your core engaged, then place your left foot on the bench (a). Driving through that heel, push yourself up on the bench (b). Step back down to the floor to return to start. Complete all reps, then switch legs.

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Exercise 8 Single-Leg Deadlift

Hold a barbell in front of your thighs, using an overhand grip. Soften your knees and shift your weight onto your left leg (a). Hinge forward from your hips to lower the bar toward the floor, keeping it close to your body and raising your right leg behind you. Your left knee should be slightly bent, and your chest lifted, back flat, and arms straight (b). Press through your left heel and contract your glutes to reverse the movement and return to start. Complete all reps, then switch legs.

Waist Slicer

Sit on the floor with your legs extended, heels on the ground, and knees slightly bent. Hold the rope taut with both hands behind your head and elbows wide. Keeping your back straight, brace your core and lean back at a 45-degree angle. From that position, slowly twist your torso to the right, as if you were trying to touch the floor with your right elbow. Pause, then rotate your torso to the left, keeping your elbows wide and imagining that you're reaching your left elbow toward the floor. That's one rep. Continue rotating at a slow and steady pace for one minute.

WORK OUT YOUR UPPER BODY LIKE A BOSS

This Move Works Your Upper Body Like a BOSS

EASY ARM EXERCISE

Easy arm exercises

Get your arms in great shape with these variations of the classic tricep dip

1. TRICEP DIP REPS: 15
BENEFITS: This move tones your upper arms and helps develop strength. Control the intensity by changing the position of your legs or by placing a weight on your lap.
- Sit on the edge of a bench or chair, and place your palms face down next to your thighs, fingers gripping the edge.
- Keeping your arms straight, edge forward until your hips and bottom are in front of the seat.
- Bend your elbows and lower your hips until your upper arms are parallel to the floor.
- Push through the heels of your hands to return to the start position.

2. DIP AND REACH REPS: 8 each side
BENEFITS: Works your core and co-ordination, as you have to balance on one arm and one leg.
- Sit on a step with your hands and knees slightly bent and place your hands on the edge, slightly wider than hip-width apart (a).
- Perform a dip, then as you straighten your arms, reach your right arm staright out in front of your body at shoulder height, while simultaneously lifting your leg (b).
- Hold for a few seconds, then repeat, lifting the opposite arm and leg.
A

B

3. CAN-CAN DIP REPS: 10 each side
BENEFITS: This dance-inspired dip will stretch your hamstrings and glutes, while working your core and triceps.
- Sit on the floor with your hands behind your bottom, fingertips pointing downward (a).
- Lift your hips off the floor, so you are in a tabletop position (b), and lift your righ leg straight up in the air, keeping your hips high (c).
- Bend your arms as you perform a dip, while simultaneously bending your right leg so it crosses over your left knee (d).
- Then push through your hands to straighten your elbows as you kick your leg back up straight again, then repeat the dip.
- Do all 10 reps on one side before switching to your left leg.
A

B

C

D

 
4. BOSU TRICEP DIP REPS: 15
BENEFITS: Works your core and the tiny stabilising muscles in your arms and triceps.
- Sit on a Bosu, legs straight in front of you, and place your hands shoulder-width apart on the ball, fingers pointing downward (a).
- Straighten your arms and raise your hips, keeping your body in a straight line (b).
- Slowly bend your elbows, lowering your bottom towards the ball (c). Pause, then straighten your arms and repeat.
A

B

C

ASSISTED TRICEPS STETCH HOLD: 20 seconds each arm
BENEFITS: Your triceps can be hard to stretch, so use this move to lengthen them and prevent post-exercise soreness.
- Stand with your feet wider than hip-width apart and take your hands up over your head and behind your neck, elbow pointing upwards.
- Use your other hand to help reach your elbow downwards.

 

Leg toning exercises for women

 

15 WORKOUT WITHOUT EQUIPMENT

The 15-Minute No-Equipment Workout

There are lots of machines that can help you get slim and sculpted, but there's one that is sometimes overlooked: you! "Your body is the best piece of equipment you have," says New York City personal trainer Amanda Russell.

Try this routine two or three times per week. Do the first move for 30 seconds, then do the second one for 30 seconds. Rest one minute; repeat three more times. Perform the third and fourth moves in this same pattern. Push yourself to do more reps during each successive workout.

Exercise 1: Squat and Kick

Stand with your feet shoulder-width apart, hands behind your head, and elbows out to the sides (a). Bend your knees and sit back as far as you can (b). Push back to start, then kick your right leg in front of you, foot flexed (c). That's one rep. Repeat, kicking with your left leg, and continue alternating.

Exercise 2: Jumping Lunge

Step forward with your left foot and lower into a lunge (a). Jump straight up off the floor (b), swinging your arms forward and switching your legs in midair, like scissors. Land in a lunge with your right leg forward (c). That's one rep.

Exercise 3: Stacked-Foot Pushup

Get into a pushup position and place one foot on top of the other so that only the lower one supports your body (a). Lower yourself until your chest nearly touches the floor (b). Pause at the bottom, and then push back to the starting position.

Exercise 4: Cross-Body Mountain Climber

Get into a pushup position with your arms straight (a). Bring your right knee toward your left elbow (b), return to start, and then bring your left knee to your right elbow. Continue alternating legs at a fast pace.