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)
Start
1. Lie on back with knees bent, feet on floor and shoulder-width apart.
2. Place arms overhead, pointing toward ceiling.
Movement
1. Draw-in belly button and tuck chin.
2. Crunch upper body forward, keeping arms directly overhead and rotating to one side.
3. Lower upper body to floor, rotating torso back to start position.
4. Repeat crunch, rotating in opposite direction.
(Source: blog.madsweat.com)
Start
1. Stand beside box with feet straight and shoulder-width apart.
2. Lift chest and tuck chin.
Movement
1. Squeeze butt muscles.
2. Place nearest foot on top of box and forcefully push off foot into air.
3. Land on same leg; repeat quickly.
(Source: blog.madsweat.com)
Start
1. Stand with feet straight and shoulder-width apart, knees slightly bent.
2. Draw-in belly button, hold cable in one hand and extend arm across body toward weight stack - thumb facing front pocket on opposite side.
Movement
1. Keeping arm straight, raise extended arm diagonally across body - as if drawing sword out of sheath.
2. Rotate shoulder out until hand is eye level and at 45-degree angle to body, thumb pointing up.
3. Hold; return arm across body as if placing sword back into its sheath.
(Source: blog.madsweat.com)
Start
1. Stand facing 6-inch box, with feet in staggered-stance; 1 foot on top of box.
2. Keep chest up.
Movement
1. In quick running motion, switch feet so that foot on floor is placed on box and foot on box moves to floor.
2. Pump arms and repeat movement, alternating legs as fast as possible.
(Source: blog.madsweat.com)
- See more at: http://blog.madsweat.com/#sthash.tpNOgd3I.dpuf
Start
1. Stand with feet shoulder-width apart.
2. Hold dumbbell in one hand at chest level, opposite hand on hip.
Movement
1. Quickly drive dumbbell overhead; simultaneously drive legs into staggered- stance position - back leg (same side as dumbbell) straight, front leg slightly bent.
2. Return to start position.
(Source: blog.madsweat.com)
Start
1.Face wall - feet straight and in staggered-stance; back leg straight, front leg bent.
2.Hold medicine ball overhead.
Movement
1.Squeeze butt muscles and tuck chin.
2.Throw medicine ball against wall, continue extending arms down past sides of body.
3.Catch ball; quickly repeat with control.
(Source: blog.madsweat.com)
Muscles Worked
Start
1. Lie with back, head and neck on ball, feet straight.
2. Lift hips up until in-line with knees and shoulders.
3. Raise arms toward ceiling.
Movement
1. Rotate trunk to right side; repeat on left.
(Source: blog.madsweat.com)
(Source: Blog.madsweat.com)
Start
1. Face cable machine, feet straight and shoulder-width apart.
2. Hold cables with arms extended at chest level.
Movement
1. Squeeze butt muscles and perform three-quarter squat.
2. Stand and row with one arm by squeezing shoulder blade and pulling thumb to armpit; complete row by time legs are fully extended.
3. Repeat with opposite arm.
(Source: blog.madsweat.com)
Muscles Worked
Start
1.Stand with feet straight and hip-width apart, knees slightly bent.
2.Stand facing wall.
3.Hold medicine ball at opposite side hip.
Movement
1.Squeeze butt muscles, tuck chin and rotate body, pivoting trailing leg.
2.Toss medicine ball to wall as body rotates.
3.Catch ball and quickly repeat with control on both sides.
(Source: blog.madsweat.com)
Muscles Worked
Start
1. Stand in front of box at 45 degree angle with feet straight and shoulder-width apart.
2. Lift chest and tuck chin.
Movement
1. Squeeze butt muscles.
2. Place one foot on top of box then forcefully push off foot into air, turning body 90 degree in opposite direction.
3. Land softly on opposite foot on box and forcefully push off foot into air, rotating back to start position.
4. Repeat quickly with control, alternating legs.
(Source: blog.madsweat.com)
Muscles Worked
Start
1. Stand with feet shoulder-width apart.
2. Hold dumbbell in each hand at chest level (palms face body).
Movement
1. Lunge forward, landing on heel of foot.
2. Stabilize, with 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 (heel first) into standing position.
4. Press dumbbells overhead until arms fully extended.
5. Return to start position.
(Source: blog.madsweat.com)
Muscles Worked
Start
1. Position on all fours on top of ball; middle of ball under stomach.
Movement
1. Draw-in belly button and tuck chin.
2. Without movement, raise arm with thumb up and extend opposite leg straight behind body.
3. Keep arm and leg straight; lifting both until in-line with body.
4. Hold 2-4 seconds; return to start.
5. Repeat opposite side.
(Source: blog.madsweat.com)
Tone Up Tuesday: Moves To Help You Improve
Muscles Worked
Start
1. Stand with feet straight and shoulder-width apart.
2. Rest low back against ball placed on wall.
3. Keep feet under or slightly in front of knees.
Movement
1. Slowly squat, bending knees and keeping feet straight.
2. Keep chest up; squeeze butt muscles and press through heels to return to start; fully extend legs.
(Source: blog.madsweat.com)
Tone Up Tuesday: Moves To Help You Improve
Build strong , sexy shoulders with this move.
Muscles Worked
Start
1. Stand with feet straight and in staggered-stance; arms by sides.
Movement
1. Lunge slightly; jump up into air.
2. Switch legs while in air, moving back leg forward and front leg backward.
3. Softly land into lunge
(Source: blog.madsweat.com)
