With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Works: Chest, Core, Inner thighs
● Get in a pushup position with your shins on top of a stability ball.
● Slide your legs down the sides of the ball until they are about halfway down.
● Squeeze your inner thighs together, keeping tension on the ball.
● Perform a pushup.
● Perform two sets of 20 reps.
RESISTANCE BAND PLYO ROW
Works: Core, Back, Legs
● Place a resistance band around a fixed structure in line with your sternum. Step back until you feel tension.
● Grab each handle of the band with your palms facing inward, feet shoulder-width apart, and knees slightly bent. Squat down and extend your arms forward.
● As you rise from the squat, jump up and pull both elbows back simultaneously until your hands reach the sides of your body.
● Land in a squat and extend your arms, keeping your torso straight.
● Perform two sets of 25 reps.
Tip: Keep your back flat and your core tight throughout the exercise.
DUMBBELL BENCH PRESS & BALL LIFT
Works: Chest, Core, Inner thighs
● Grasp a dumbbell in each hand, elbows bent 90 degrees, and place a stability ball between your ankles with your legs extended. Lie back on a bench.
● Press the dumbbells upward, extending your arms, and simultaneously lift the stability ball by squeezing your inner thighs until it reaches the dumbbells.
● Lower the dumbbells and ball back to the start position at the same time.
● Perform three sets (with 20, 16, and 12 reps), increasing the dumbbell weight as the reps get lower.
Tip: Roll through your spine to lift and lower your torso, squeezing your abs at the top.
Works: Shoulders, Core, Quads, Hamstrings, Calves
● Stand on the right side of the bench with your knees bent and feet together.
● Grasp the bench on each side approximately eight inches from the end.
● Pulse your knees downward, then propel yourself laterally over the bench.
● Land on the balls of your feet with your knees soft. Repeat movement, jumping laterally to the right.
● Avoid pausing more than one second on each side to keep movement constant.
● Perform two sets of 20 jumps per side.
Tip: Keep your eyes focused toward the floor a few feet in front of you.
HAMMER & FLUTTER
Works: Triceps, Abs
● Lie back with your legs extended about six inches off the floor, grasping a dumbbell in each hand with palms facing each ear. To make the exercise more challenging, lift your head slightly off of the floor.
● Extend your left arm upward while also lifting your right leg up just shy of 90 degrees.
● In one smooth motion, return left arm and right leg to start position and immediately perform the same movement with your right arm and left leg.
● Keep your arms and legs moving continuously as a unit for the entire set.
● Perform two sets of 30 reps (15 each side).
DUMBBELL DEAD LUNGE WITH CURL
Works: Arms, Core, Legs
● Stand with dumbbells at your thighs and your palms facing the rear.
● Step back with your right leg into a long lunge until your left knee is bent at least 90 degrees. Simultaneously lower the dumbbells to just above your left heel.
● Push out of the lunge and draw your right knee forward and upward until your knee is bent 90 degrees and your leg is suspended. Simultaneously perform a biceps curl.
● Return dumbbells to each side of left thigh and return right leg into a deep lunge.
● Perform two sets (one of 16, then one of 12 reps) on each leg.
Works: Shoulder stability, Core
● Lie faceup on a mat with your left leg extended and your right leg bent so that your right foot is alongside your left knee.
● Grasp a kettlebell in your right hand and extend your right arm completely, keeping kettlebell in line with your shoulder.
● Contracting your abdominals, crunch toward the ceiling and sit up until your torso is almost perpendicular to floor, keeping your arm extended upward and eyes fixed on the kettlebell.
● Slowly lower your torso to the floor until your back is on the mat; your right shoulder stays slightly elevated.
● Perform two sets of 12 reps on each arm, keeping the movements slow and under control.
Tip: Keep your wrist straight to support kettlebell.