SHAPE YOUR BODY
Here at Oxygen, there has been a sudden influx of reader requests demanding more living room-friendly training routines. Whether it’s tight finances, a busy schedule, the cold weather or – let’s be honest – simply a lack of motivation, it seems as though you, our readers, are looking for ways to get fit without the expense of a gym membership.
On top of that, many of you have expressed interest in resistance workouts that will not only add definition from head to toe, but also burn fat at the same time. A lofty request? Not in the least! In response to your letters, we’ve created a routine that addresses every single one of these needs. This workout is comprised of hand-picked exercises that any woman – from those of you who have never curled a weight, right up to the hardcore lifters – can do in the comfort of her home with a few simple pieces of equipment. The addition of a high-energy move – jumping rope – also helps morph this resistance workout into a time-saving cardio and strength routine. Sound good? We thought so, too. Lastly, don’t worry if you don’t have an adjustable bench or room to jump rope – read the equipment tips on the next page for simple substitutions you can use at home.
WHAT YOU NEED
- A skipping rope
- A few sets of dumbbells – preferably three ranging from a light to a heavier, more challenging weight
- A bench with adjustable incline
- An exercise step or staircase
- An exercise mat
BEGINNERS: Do the entire circuit once.
INTERMEDIATE: Do two circuits with one minute of rest between each one.
ADVANCED: Do three circuits with one minute of rest between each one.
WHAT TO DO
Warm up by jumping rope for a minute or two. Start with the first exercise listed. When you are through the specified number of reps, don’t go right on to the next exercise. Instead, pick up your jump rope and skip for 30 seconds to a minute. When you are done, you can then move on to the next exercise. Continue the circuit this way until you reach the end. As you won’t be overly taxing a single muscle group, feel free to perform this workout up to four times per week.
Target Muscles: gluteus maximus, quadriceps
Set-Up: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides.
Action: Bend your knees and hips to lower into a squat. Press through your heels to stand, and repeat 12 to 15 times.
Stiff-legged dumbbell deadlift
Target Muscles: hamstrings, gluteus maximus
Set Up: Stand with your feet hip-width apart. Hold a dumbbell in each hand, palms facing the front of your thighs.
Action: Lean forward from your hips, stopping when the dumbbells are at about mid-shin level. Contract your glutes to stand. Repeat for 10 to
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Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1564/SHAPE-YOUR-BODY.aspx