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Women fitness ---Tips,Tricks and workouts


Discussions on "Women fitness ---Tips,Tricks and workouts" in "Fitness" forum.


  1. #101
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    Re: Women fitness ---Tips,Tricks and workouts




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    Re: Women fitness ---Tips,Tricks and workouts

    The Ultimate Metabolism-Boosting Workout
    For A Flat Belly—40+

    Work smarter, not harder

    What you'll need:

    Light hand weights (5 pounds),
    a resistance band,
    and a timer.


    How to do:
    Complete the circuit twice. Perform each exercise for 1 minute; do the cardio burst for 30 seconds. Rest 2 minutes between circuits. Aim to do the routine week.


    1. Pike Kick

    Targets:
    legs, core, shoulders, back

    Stand with feet together and arms extended overhead, holding 1 weight horizontally in both hands. Keeping arms straight, lower weight in front of body and raise right leg parallel to floor. Reverse movement, then repeat with left leg. Continue alternating sides with each rep.

    Make it easier:
    Bend leg and raise knee to hip height.





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    Re: Women fitness ---Tips,Tricks and workouts

    2. Reverse Lunge with Twist & Pull

    Targets: butt, thighs, core, shoulders, upper back


    Stand with arms extended forward at chest height, holding 1 end of band in each hand.

    Step left foot back and lower into a lunge. Twist torso over right leg and pull hands farther apart, stretching band.

    Return to start, then repeat on opposite side.

    Alternate sides with each rep.


    Make it easier:
    Grab band near ends for less resistance.




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    Re: Women fitness ---Tips,Tricks and workouts

    3. Cardio Burst: Plank Jack to Climber

    Targets: core, chest, shoulders


    Assume push-up position, arms straight and feet together.

    Keeping core tight, hop feet out wider than mat, then hop back to starting position.

    Next, draw right knee toward chest. Pause, then return to starting position and repeat with left knee. Return to starting position to finish 1 rep.






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    Re: Women fitness ---Tips,Tricks and workouts

    4. Squat Punch

    Targets: butt, thighs, core, shoulders, arms


    Stand with feet slightly more than hip-width apart, 1 weight in each hand. Bend elbows and raise weights to shoulder height, palms facing forward. Hinge at hips to lower into a squat.

    Straighten legs to stand and twist torso to right, coming onto ball of left foot and extending left arm at shoulder height (shown). Lower into another squat and repeat punch on opposite side.

    Alternate sides with each rep.


    Make it easier:

    Ditch the weights; imagine punching through thick, dense air to create resistance.






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    Re: Women fitness ---Tips,Tricks and workouts

    5. Side-Angle Bent Row

    Targets: butt, thighs, core, upper back


    Anchor end of band under inside of let foot, opposite end in right hand. Step right foot back and bend let leg until thigh is nearly parallel to floor.

    Lower right hand next to left shin, then pull right elbow toward right shoulder. Slowly lower right hand beside left shin.

    Continue for 30 seconds; repeat on opposite side for another 30 seconds.



    Make it easier: Grab band near ends for less resistance.





  7. #107
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    Re: Women fitness ---Tips,Tricks and workouts

    Plank Walk-In

    Targets: but, thighs, core, chest


    Assume push-up position, arms straight and spine long. Keeping core tight, step left foot next to left hand, then right foot next to right hand, coming into a deep squat. Pushing through heels, stand and raise arms overhead.

    Slowly reverse move to complete 1 rep.


    Make it easier: Stop at the squat; don't come to standing.




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    Re: Women fitness ---Tips,Tricks and workouts

    Plank Hip Dip

    Targets: core, shoulders, arms


    Start in forearm plank, elbows under shoulders. Keeping core tight and spine long, twist hips so right hip grazes floor.

    Return to center and repeat on opposite side. Continue alternating sides with each rep.


    Make it easier: Omit twist or drop to knees and hold modified plank.




  9. #109
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    Re: Women fitness ---Tips,Tricks and workouts

    Boat with T-Row

    Targets: core, back, chest, shoulders


    Start seated with knees bent and feet flat on floor, holding 1 end of band in each hand. Engage core, then lift feet off floor and balance on sit bones (shown).

    Extend legs and lower torso and legs a few inches above floor, pulling hands apart to stretch band. Pause, then slowly return to balance on sit bones.


    Make it easier: Place hands on floor beside hips for extra support.



  10. #110
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    Re: Women fitness ---Tips,Tricks and workouts

    Glute Kick

    Targets: butt, thighs, core


    Lie on back with left knee bent, right leg extended above right hip. Lift hips off floor. Pause, then lower hips, keeping right leg extended. Continue lifting and lowering hips for 30 seconds.

    Repeat on opposite side for another 30 seconds.


    Make it easier: Keep both feet on floor and pulse hips up and down.



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