Weight for it! Because girls just wanna have guns...
But if the thought of wandering into a weight room has you totally intimidated, fret not. Personal trainers (and sisters!) Felicia and Diana of Base Body Babes are sharing their simple muscle-building moves to help you up your strong-girl status.
Try this circuit 3 times a week in between cardio seshes. Choose weights that are heavy enough to challenge you while still allowing you to maintain proper form. (Psst: If you don't have access to a gym, find home workouts at girlslife.com/iti.)
Do each exercise backto-back with no break in between. When you finish, rest for 2 minutes, then repeat the entire circuit 3 to 5 times.
BARBELL BACK SQUATS
1 With your feet slightly wider than your shoulders and toes pointed slightly outward, carefully place the barbell on your upper back. Squeeze shoulder blades together to engage your muscles so the bar stays secure.
2 Keep your chest up and look straight ahead.
3 Squat as deeply as possible while still maintaining a neutral spine and perfect posture. To protect your knees, make sure they stay in line with your feet, never going in front of your toes.
4 Stand back up and repeat 9 more times.
FLAT DUMBBELL BENCH PRESS
1 Lie down on a bench with feet flat on the floor, holding a dumbbell in each hand by your shoulders.
2 Using a neutral grip (palms facing each other), press the weight straight up until your arms are straight. Don't lock your elbows!
3 Bring the weight back down to your shoulders, and repeat for a total of 10 reps.
ROMANIAN DEAD LIFTS
1 With a barbell on the floor in front of you (your shins should be just touching the bar), bend forward and squat down very slightly, keeping your chest up, shoulder blades back and spine neutral.
2 Pick weight up and then, with a slight bend in your knees, lower the bar down the front of your legs to mid-shin.
3 Still holding the bar, return to standing. Complete 10 reps.
1 Place 1 knee on a weight bench and your other foot on the floor.
2 With 1 hand on the bench to support your body, pick up the dumbbell with your other hand.
3 Row the weight upward, using your upper back to squeeze the weight up into your chest.
4 Lower the dumbbell back down to the original starting position, with control. Do 10 reps on 1 side before switching to the other side.
1 Stand with your feet slightly wider than shoulder width. Pick up the kettlebell with both hands.
2 Use your hips to drive the weight forward, swinging the kettlebell to about shoulder height then back down between your legs, squatting slightly.
3 Repeat for 20 swings.
1 Begin by lying on the floor on your back. Place your hands down by your side and bend your knees. Your feet should be flat on the floor and about hipwidth distance apart.
2 Lift your hips high while squeezing your glutes.
3 Lower your hips back down and repeat the movement 9 more times.
1 Lie down and place your forearms on the floor, with your elbows directly under your shoulders.
2 Engage your core to press up so that only your forearms and toes are touching the ground and hold for 20 to 30 seconds.
BY AMANDA TARLTON
|Printer friendly Cite/link Email Feedback|
|Date:||Aug 1, 2017|
|Previous Article:||Tryout tips from the pros: give US AN M! give US A V! give US A P! what's that spell? MVP. which is exactly what you'll be once you beat the...|
|Next Article:||Say goodbye to summer with one final fete: Summer may be coming to a close, but that doesn't mean the best of times are behind you. Gather your...|