As we enter the second half of summer, the heat is on. The temperature has already hit 90 degrees across much of the country. Hopefully, those multi-tasking moves from my last column left your shoulders, biceps, triceps, quads, glutes and inner thighs in good shape and you're ready to show them off.
I'm continuing those multi-tasking moves here with new ones to work your outer thighs, chest, back and glutes.
Multi-tasking your workout will help relieve the stress of juggling other responsibilities. The moves combine muscles in the upper body and the lower body at the same time, while putting you a little off-balance for core strengthening. Then, add cardio intervals between moves for a total body workout, and this burns more calories than simply doing cardio or toning moves separately.
1) Outer-Thigh Lift and a One-Arm-Outside Bicep Curl
The first move is an outer-thigh lift and a one-arm-outside bicep curl. Balance on your right leg, lift the left straight leg to the side, this gets the hip abductor working.
At the same time, lift the right hand holding a heavy weight to the side for an outside bicep curl. Feel the abs engage. Do 15 reps and repeat on the other side.
2) Upper back, Abs and Outer thighs
The next move works the upper back, abs and outer thighs. Get down on your hands and knees. Use medium-sized weights and balance on them. Lift your right arm out to the side while lifting your bent left leg out to the left side (we call this the hydrant, get it?).
Do 15 this way, then switch and lift the left arm and right leg at the same time. Notice how your abs have to contract as you lift.
3) Bench Press
Finally, lay on your back with heavy weights in your hands, elbows bent at 90 degrees. Align your wrists directly over your elbow, getting ready for a bench press. (Your arms should look like goal posts.) You'll simply straighten the arms to lift the weights towards the sky, and then bend the elbows back to 90 degrees, keeping the wrists above the elbows. At the same time.
Bend the legs and put your feet flat on the floor. As you lift the weights for a chest press, you will engage your glutes, quads and abdominals to lift the hips as high as you can off the floor. Lower hips and hands at the same time. Do 15 reps.
Before you start, prepare to do one minute of jumping jacks or simulated jump rope between each numbered toning move. Repeat steps one through three for a total of three sets. Add these multi-taskers to the three moves from last week for total body workout. Next month I'll write three more exercises that will get you through the summer heatwaves looking and feeling great.
Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City.
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