SUPREME FITNESS TIP OF THE WEEK:
SEE BELOW
BEFORE STARTING ANY EXERCISE REGIME, ALWAYS GET DOCTORS/MEDICAL PERMISSION
Lady Supreme!!!!
6
Exercises That Will Help You Stop Fearing Skimpy Summer Clothes
Feeling intimidated by your warm weather
clothes? The solution isn't covering up—it's toning up. And while you
know you can't target-train your body into firming up just one area (if only),
you can choose exercises that'll give you the most bang for your buck in terms
of muscle activation. For an added bonus, try them in a circuit to work all
your muscles systematically, while getting some great cardio work (and calorie
burn!) by moving quickly from one exercise to the next; all you need is a
resistance band. Read on for a custom workout designed by Kansas City-based
personal trainer Greg Justice that will target all the areas your summer
wardrobe will be showing off.
TARGET:
SHOULDERS
MOVE: RESISTANCE-BAND OVERHEAD PRESS
Step onto the band. Hold the handles or a portion of the band with hands shoulder-width apart and just above collarbones. Exhale as you press hands up so arms are straight above head, pushing into the resistance of the band. Slowly lower your hands back to your shoulders (don't let 'em snap back), while inhaling. Aim for 3 sets of 8 reps; increase reps as you get stronger. (Target your body fat—and lose weight for life—with the Body Fat Breakthrough.)
TARGET:
BACK
MOVE: RESISTANCE-BAND ROW
Attach the band securely to a doorframe or other non-moveable item at bra-strap height. Hold the handles or loop the band around the wrists and step back so band is at light tension with arms straight out in front of you and body-width apart. Soften knees and exhale as you pull your arms back, shoulders down and back, and elbows close in alongside your ribs. Don't let your hands fling back out front; resist the tension as you release your arms back to straight (and inhale as you do it). Aim for 3 sets of 8 reps; increase reps as you get stronger.
TARGET:
DÉCOLLETAGE
MOVE: RESISTANCE-BAND CHEST PRESS
With the band attached as above, turn around so you're facing away from the anchor point. Hold the handles or step into the band so you can hold it with hands shoulder-width apart, fingertips facing down. Soften knees and exhale as you press your hands straight out in front of you. Resist the band as you inhale while releasing your hands back to the start position. Aim for 3 sets of 8 reps; increase reps as you get stronger.
TARGET:
ABS
MOVE: DYNAMIC
PILLAR PLANK
No bands needed here. To really work your core, start in low plank position, forearms down on the floor, elbows aligned under shoulders and core muscles engaged (pull in through the belly button and clench the glutes).
Pick up one arm and place that palm on the ground to push up to straight arm, quickly picking up the other arm to follow, so you're in push-up/high plank position.
Then replace the first forearm on the floor followed by the second, to come back down to plank. The key is to hold the core steady and keep your hips from swaying side to side. Aim for 3 sets of 8 reps; increase reps as you get stronger.
Target:
backside
MOVE: BODYWEIGHT SQUAT
This oldie-but-goodie gets your glutes firing. Start with feet hip width apart. Slowly with control, inhale as you stick your butt out to sit down and back, keeping the weight in the heels and knees straight forward, preventing them from passing your toes. Clench the butt to initiate the movement toward standing up, pressing feet into the ground and exhaling. Aim for 3 sets of 8 reps; increase reps as you get stronger.
TARGET:
LEGS
MOVE: ALTERNATING FORWARD LUNGES
Start with feet together, hip-width apart. Step forward with one foot, into a broad lunge position, bending both knees; the front knee shouldn't pass the front toe, and the back knee should hover just above the floor. Press into the front foot to push yourself back to standing, while exhaling. Repeat with the other foot for one rep. Aim for 3 sets of 8 reps; increase reps as you get stronger.
READY
TO TAKE IT UP A NOTCH?
The following circuit combines the above exercises into integrated total-body powerhouse moves, which will get you sweating and torch calories. Do each combo for 8 reps, then go right to the next with little rest. Take one minute at the end of the circuit to recover, then repeat, aiming for 3 times through. As you get better, increase your reps to 10, 12, and 15.
The following circuit combines the above exercises into integrated total-body powerhouse moves, which will get you sweating and torch calories. Do each combo for 8 reps, then go right to the next with little rest. Take one minute at the end of the circuit to recover, then repeat, aiming for 3 times through. As you get better, increase your reps to 10, 12, and 15.
ALTERNATING
FORWARD LUNGES + RESISTANCE BAND CHEST PRESS
Get into chest press position. Step forward into a lunge, then do a chest press, engaging your core to maintain balance. Resist the band as you bring your arms back. Step the front leg back to stand. Repeat, alternating lunge legs. To simplify it in your mind, think: step, press, release, stand.
Get into chest press position. Step forward into a lunge, then do a chest press, engaging your core to maintain balance. Resist the band as you bring your arms back. Step the front leg back to stand. Repeat, alternating lunge legs. To simplify it in your mind, think: step, press, release, stand.
BODYWEIGHT
SQUAT + RESISTANCE BAND ROW
Turn around so you're facing the band anchor point. Do a squat, moving down and back with your bottom. When you're back to standing, perform a row. Think: squat, stand, press, release.
Turn around so you're facing the band anchor point. Do a squat, moving down and back with your bottom. When you're back to standing, perform a row. Think: squat, stand, press, release.
RESISTANCE-BAND
OVERHEAD PRESS + JUMPING JACK
Set yourself up for the overhead press. Add a jumping jack with the legs—jump your feet from narrow to wide while keeping them on the band—as you press your hands up overhead. So each move is: jump out/press up, jump in/lower down.
Set yourself up for the overhead press. Add a jumping jack with the legs—jump your feet from narrow to wide while keeping them on the band—as you press your hands up overhead. So each move is: jump out/press up, jump in/lower down.
DYNAMIC
PILLAR PLANK
No combo needed here: This one's challenging enough on its own. Count each "up-up-down-down" as one rep. Switch the lead arm (the one that pushes up first) halfway through to keep things even.
No combo needed here: This one's challenging enough on its own. Count each "up-up-down-down" as one rep. Switch the lead arm (the one that pushes up first) halfway through to keep things even.
Lady Supreme!!!!
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