Tone Up Tuesday: Moves To Help You Improve

Front Lunge, Balance to Overhead Press: 1-Arm

Muscles Worked

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Start
1. Stand with feet straight and shoulder-width apart.
2. Hold dumbbell in one hand at chest level.

Movement
1. Lunge forward, landing on heel of foot.
2. Stabilize; front foot straight and flat, knee bent at 90 degree angle and directly over second and third toes; back knee bent at 90 degree angle, heel of back foot off ground.
3. Push off front foot into a balanced standing position on one leg.
4. Press dumbbell overhead, fully extending arm.
5. Repeat movement with same arm.

(Source: blog.madsweat.com)

 

Tone Up Tuesday: Moves To Help You Improve

Proprioceptive Plyometrics with Stabilization: Sagittal Plane

Muscles Worked

Start

1.  Stand with your feet pointed straight ahead and placed shoulder-width apart. 

2.  Lift your chest, tuck in your chin and contract your glutes. 

Movement

3.  Balance on one leg as you lift he other leg and place it directly beside your balance leg. 

4.  Hop on one foot forward and backward.  Remember to land softly and hold each landing for a few seconds.  Repeat the exercise on the opposite leg. 

(Source: blog.madsweat.com)

Tone Up Tuesday: Moves To Help You Improve

Power Step-Ups: Frontal Plane

Muscles Worked

Start

1. Stand beside a box with your feet pointed straight ahead and placed shoulder-width apart. 

2. Lift your chest and tuck in your chin. 

Movement

3. Contract your glutes and place one foot on top of the box. 

4. Forcefully push off the foot into the air driving your body sideways across the box. 

5. Land softly on the opposite side of the box with your opposite foot on the box. 

6. Repeat the action quickly, alternating sides and feet as your move across the box.

(Source: blog.madsweat.com)

Tone Up Tuesday: Moves To Help You Improve

BOSU CRUNCH

Try this core strengthening exercise that involves doing a traditional crunches on a BOSU, this adds an instability factor that enhances your ab-sculpting results.

 1. Lie face-up on BOSU, flat side down, with back on center of dome, knees bent, feet flat on floor in front of you.

2. Place hands behind head, elbows out to sides, and crunch up with upper body until you feel resistance; lower.

Tone Up Tuesday: Moves To Help You Improve

KETTLEBELL SIDE BEND
 
1. Stand with feet shoulder-width apart, holding a kettlebell in your right hand with an overhand grip on its handle, arms by sides.
2. Squat, as you lower weight between legs.
3. Thrust up through your hips, using momentum to pull kettlebell up in front of shoulder, palm facing you, elbow bent by side, being careful not to bang forearm with kettlebell.
4. Turn both feet 45 degrees to left and extend right arm overhead, with elbow locked; look up at right hand.
5. Keeping eyes up, right hand extended toward ceiling and chest open, hinge over to left from hips, moving left hand down left shin until it touches your toes and back is almost parallel to floor.
6. Slowly lift torso back up to standing position. Lower kettlebell to return to start position.
7. Do desired number of reps; switch sides and repeat.

Tone Up Tuesday: Moves To Help You Improve

Ball Lying Military Press: Alternate-Arm

Muscles Worked

Start
1. Lie with belly on stability ball, legs and feet extended.
2. Draw-in belly button; hold dumbbell in each hand; elbows and shoulders at 90 degree angles.

Movement
1. Press one arm directly overhead.
2. Return to start position; repeat with other arm.

(Source: blog.madsweat.com)

Tone Up Tuesday: Moves To Help You Improve

Russian Dead-lift

Muscles Worked

Start
1. Stand with feet straight and shoulder-width apart.
2. Barbell on floor.

Movement
3. Squat and grab barbell with hands slightly wider than shoulder-width apart.
4. Squeeze butt muscles, drive through heels and lift barbell with straight arms until fully upright. 
5. Return to start position.

(Source: blog.madsweat.com)