5 Double-Duty Toning Moves for Your Body

expressenchere   June 11, 2016   Comments Off on 5 Double-Duty Toning Moves for Your Body

When starting a new fitness regimen, half the battle is finding the time and energy to get to the gym. The other part is making your workout worth it, and that doesn’t consist of just spending a half hour on the elliptical during Wheel of Fortune. Brett Hoebel, founder of Hoebel Fitness and creator of Rev Abs has a key philosophy that consists of “anaerobic exercises,” which translates to “without air exercises,” meaning you don’t have to have a super cardio system to do these moves. The beauty of anaerobics is that they still get your heart pumping so you’ll break a sweat. Here are five moves that will have you working at least two body parts at once so you can maximize your workout in half the time, plus burn more calories.

Training Variables
– Perform the following five exercises as a circuit, 10-12 repetitions each, with little-to-no rest between each exercise.
– Complete two-to-three circuits, resting 60-90 seconds between each.
– You’ll need two pairs of dumbbells. A trick to knowing what weight is right for you: Choose an amount where the last three repetitions of each exercise are very challenging.

1. Squat + Press: Works Legs, Arms, Back, Abs, and Hips
– Stand with feet shoulder-width apart, hold dumbbells together at chest level, with your palms facing in, forearms vertical, and fists pointing to ceiling.
– Move into a squat until hips are just above knee level, making sure your knees don’t pass over the tips of your toes. Keep your chest high, and make sure that it doesn’t sink down into your thighs.
– As you come out of the squat, press through your heels to stand back up, all while you press your arms above your head, keeping your palms facing each other, until your arms are completely straight like you’re reaching for the ceiling. (The whole move should be almost like an explosion.) End the repetition by bringing your dumbbells back to chest level.

2. Plank + Row: Works Back, Shoulders, and Core.
– Holding a dumbbell in each hand, start in a push-up position with your arms straight and your feet in a wide stance. Make sure your palms are facing in and your fists are pointing down towards the floor.
– Keeping your hips very still, perform a “row” by pulling one dumbbell back, arm bent, and keeping your elbow close to your ribs until the weight reaches your armpit. Try to keep your body as still as you can to challenge your core muscles even more.
– Repeat on opposite side to complete one repetition.

3. Knee Lift + Hammer Curl: Works Abs, Biceps, and Quads.
– Stand with feet together, and hold dumbbells at your sides with palms facing toward each other.
– Lift one knee to waist level while simultaneously curling dumbbells to shoulder level and keeping palms facing in (a hammer curl) instead of toward your shoulder, (which would be a bicep curl). By standing on one foot, you’re also making your abs kick in to stabilize your body.
– Repeat on opposite side for next repetition.

4. Booty Bridge + Overhead Row: Works Glutes, Triceps, and Shoulders
– Lie on floor face up with knees bent, feet hips-distance apart and close to body. Bring yourself into a bridge by lifting your hips until they’re just below knee level. With your arms straight out in front of you, hold dumbbells up towards the ceiling with your palms facing each other.
– Press through your heels keeping hips lifted while reaching arms straight back over your head until the dumbbells lightly tap the floor. Don’t let your hips dip—keep them in a straight line.
– Squeezing armpits, keep your arms straight as you lift the dumbbells back to the starting position above your chest. keeping arms straight to lift dumbbells back above chest.

5. Ab Jackknife + Twist: Works your entire core from obliques, to lower ab muscles.
– Lie on floor face up with arms extended out to your sides to make a “T,” your body and legs extended out straight together.
– Squeezing your abs, press your right arm into floor while lifting your left arm and right leg up toward each other.
– Repeat on opposite side for next repetition.