Your strength routine

Transcription

1 at glamour.com month 2 Your strength routine Move 1: Step-up with knee lift (Works your legs, butt, abs and back). Stand with your right side facing a sturdy bench or ottoman, hands in front of chest. Place right foot on bench.. Slowly step up, lifting left knee toward chest, as shown. Step down with left foot and return to start. Do 15 reps, then switch sides.

2 Move 2: Plié wall sit (Works your calves, thighs and hips). Stand with back flat against a wall, feet more than shoulder-width apart and turned out, as shown. end knees and slowly slide down wall until knees are bent about 90 degrees.. Lift heels off floor so you re up on toes, as shown. Keeping heels lifted, slowly slide up wall about eight inches, pause, then slide back down and pause. Continue for one minute.

3 Move 3: Seated triceps extension (Works the backs of your arms). Sit down holding a weight in each hand, arms straight overhead.. Slowly lower weights behind head so elbows are bent 90 degrees, as shown. Press back up. Do 15 reps.

4 Move 4: Kneeling dumbbell row (Works your back and shoulders). Put left knee and hand on a bench, keeping right foot on floor and back flat. Hold weight in right hand, extended toward floor, palm facing back.. Slowly raise weight, twisting palm in, as shown, then lower. Do 12 reps, then switch sides.

5 Move 5: Side lunge (Works your legs, butt and biceps). Stand with feet hip-width apart, a weight in each hand, arms by sides. Keeping left leg straight, take a giant step to side with right foot and lower into a lunge.. Stand back up and lift right knee and curl weights up, as shown. Kick right leg out in front of you, then return to start. Do 12 reps, then switch sides.

6 Move 6: Elevated split lunge (Works your calves and thighs). Lift right leg behind you and rest toes on edge of a bench or ottoman, as shown.. Slowly bend left knee and lower into a lunge, as shown. Raise back up. Do 12 reps, then switch legs and repeat.

7 Move 7: Chest fly bicycle combo (Works your abs, arms, chest and shoulders). Lie on your back, a weight in each hand, arms in the air straight over chest, palms facing each other. end knees 90 degrees and lift them so thighs are perpendicular to the floor. Slowly lower weights out to sides in a T, while bringing right knee toward chest and lowering left leg to a 45-degree angle, as shown.. ring weights back up to center while switching legs, lifting left knee toward chest and lowering right leg. That s one rep. Do 12 reps.

8 Move 8: Lower-abs leg lift (Works your abs). Sit on edge of bench and lean back, bending knees and lifting feet off floor, as shown.. Slowly crunch upper body forward while bringing knees in toward chest, as shown. Lower legs and chest, then repeat. Do 15 reps.

9 Move 9: Step-up with lateral raise (Works your legs, butt, abs, back and shoulders). Stand behind bench or step, a weight in each hand, arms by sides. Step up with right foot and lift left leg up behind you, as shown.. Keeping leg lifted, raise weights out to sides. Lower arms, step down with left foot and return to start. Do 12 reps, then switch legs.

10 Move 10: Kneeling kick-up (Works your butt, abs and back). Kneel on all fours, hands and knees shoulder-width apart, right knee slightly off floor.. Keeping knee bent 90 degrees, lift right leg up behind you as high as you can without arching back, as shown. Lower (but don t let knee touch floor). Do 20 reps, then switch legs.

11 Move 11: Deep squat with alternating arm raise (Works your calves, thighs, hips and butt). Stand with feet shoulder-width apart, toes turned slightly out, arms straight out in front of chest.. end knees and squat, lifting heels and keeping arms straight out from chest, as shown. Holding squat, slowly lift right arm overhead, then left arm; stand back up. That s one rep. Do 10 reps.