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25. 01. 2014

Tone All Over: Equipment-Free Total-Body Workout


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We heart AMRAP for its drenched-in-sweat efficiency, but sometimes a girl wants to sculpt a hard bod without all the heavy breathing.


"These compound mat exercises work multiple muscles with the same intensity as a boot camp class and give you a lean yoga physique," says trainer Michelle Dozois, the creator of the new BodyFit 360 DVD. The fresh movement patterns cover all your hot spots, so expect firmer, fiercer arms, abs, glutes, and thighs with every session. Roll out your yoga mat and let the slimming begin.


Targets shoulders, triceps, abs, and legs

- Sit on floor with knees bent, feet flat and palms on floor by sides. Lean torso back 45 degrees and lift butt a few inches.

- Extend left leg forward a few inches off floor.

- Raise extended left leg up toward ceiling as you bend elbows behind you.

- Lower left leg toward floor (without touching heel down) as you straighten arms, then lift hips up until body forms a straight line from head to left heel (right knee remains bent).

- Return to leg-up position. Repeat.

- Do 8 reps. Switch sides; repeat. Do 2 sets.

- MAKE IT EASIER: Keep lifted leg bent throughout.


Targets shoulders, triceps, chest, abs, and legs

- Start on floor on all fours, then extend right leg behind you at hip level.

- Bend elbows directly behind you, keeping arms close to body, to lower chest toward floor. Press back up. Repeat triceps push-up 2 more times.

-Keeping right leg lifted, press into left forefoot; straighten left leg as you bring right knee in toward nose with back rounded to complete 1 rep.

- Do 4 reps. Switch sides; repeat. Do 2 sets.


Targets back, abs, hips, butt, and thighs

- Stand with feet together and elbows bent by sides, hands in front of chest, palms facing each other.

- Squat, extending arms down toward outside of right hip.

- Return to start, then extend arms toward left hip. Do 4 sweeps, alternating sides.

- Return to start, touching palms together in front of chest (as if in prayer). Quickly squat as you twist torso to right so left elbow touches outside of right thigh to complete 1 rep.

- Repeat, this time starting with a sweep to the left and ending with a twist to left.

- Do 2 sets of 4 reps, alternating sides


Targets butt and legs

- Stand with feet shoulder-width apart, arms by sides.

- Lunge back with left leg, bending both knees 90 degrees, and pulse up and down a few inches 3 times.

- Hinge forward from hips and touch fingertips to floor in front of right foot.

- Keeping right leg bent, kick left leg behind you as high as you can to complete 1 rep.

- Lower left foot to floor and return to lunge.

- Do 8 reps. Switch sides; repeat. Do 2 sets.


Targets abs, hips, butt, inner thighs, and outer thighs

- Stand with feet hip-width apart, arms by sides.

- Cross left leg behind right leg, bending knees (into a curtsy) as you reach both hands toward floor on right side.

- Quickly stand up on right leg, lifting bent left knee out to side at hip level as you lean torso toward left and extend arms overhead. Return to curtsy position.

- Do 12 reps. Switch sides; repeat. Do 2 sets.


Targets shoulders, chest, triceps, abs, inner thighs, and outer thighs

- Start on floor in full plank position, feet together.

- Jump feet forward and out wide, landing on forefeet in an inverted V shape in which legs have a slight bend in knees. Quickly jump feet back to plank.

- Jump feet forward between hands, bringing bent knees toward chest, then quickly jump feet back to plank to complete 1 rep.

- Do 2 sets of 8 reps.

- MAKE IT EASIER: Skip the inverted V position and land with knees bent.

To read more similar stories, check out our Fitness section.

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Latest comments

ITA M: Piacenza in trouble, spectacle in Perugia

I'm just questioning the 'overhype' about Ishikawa on this website. It makes no sense to me. Since the newsflash about his new contract, until now, already several weeks, maybe a month or longer present in Latina and still nowhere close to the starting-six. According to WoV was he going to be a player in the starting-six of the team in favor of Klinkenberg, and I know that Ishikawa was not in the team from the beginning but by now -according to how much attention he receives by the media- should he have been playing in the starting-six at least once. That's just how I think.

And about Latina's results I'm not that much interested about they're now 11th but I still see a possibility for them becoming 8th, that they lost that much by now is not suprising to me, there are teams that you could consider as being 'out of reach' and against the rest that are more or less equaly strong they win sometimes and lose sometimes, even then you can't expect them to win all the time, I just have a problem with the popularity of one player in the team who still has to prove himself in my eyes. Reply

ITA M: Piacenza in trouble, spectacle in Perugia

if you say Ishikawa isnt that good o be starting then why does Top Latina keep loosing Reply


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