Samz Tone without Cardio

This is a Body Sculpting pattern from (pattern 16867)

Hi, Its been really long...this is one of my favorite site, well done! Please keep updating and posting your ideas. I got the following program from "Self" and worked with my students, really works on your body raising your heart. Please modify the weights and range of motion according to your level and pace. So here it is:

Full-Body Firmer - strengthens shoulders, back, thighs, hamstrings, calves
Stand with feet wider than hip-width apart, toes out about 45 degrees, holding weights in hands with arms in front of body, palms facing thighs. Squat, bringing weights between legs, palms in. Stand, coming onto balls of feet, reaching arms overhead, palms forward, until body forms an X. Return to squat bringing weights down. Do 15 reps.

Waist Nipper - strengthens biceps, abs, obliques
Standing with feet wider than hip-width apart, a weight in right hand, arm extended overhead, left hand on hip. Lift right leg to side, bending knee and lean torso to right, bending right elbow as you bring it toward knee. Return to start taking right arm overhead and leg down. Do 15 reps on same side and then switch side.

Allover sculptor - strengthens shoulders, triceps, butt, thighs, hams.
Stand with feet hip-width apart, one weight in both hands directly overhead holding each dumbbell head in each hand. Lunge forward with right leg as you bend elbows and bring weight to right side of head, framing face. Right elbow bends in front bringing it in line with shoulder and left upper arm stays vertical, bends from elbow bringing forearm on top of the head Return to start. Do 15 reps and switch to other side

Magic Multitasker - strengthens shoulders, obliques, back, butt, hams. Stand with feet wider than hip-width apart, a weight in right hand and arm extended down, left hand on hip. Hinge forward from hips with back flat, reaching weight toward left foot, keep legs straight. Lift torso and twist to right, bending right elbow and driving it behind body at shoulder height. Reach forward to repeat. Do 15 reps and switch side.

Arm Dejiggler - strengthens triceps, chest, abs
Sit with knees bent, feet flat, hands behind body, fingers toward heels. Lift hips about 12 inches off floor, arms straight; extend right leg up in the air. With leg raised, bend elbows and lower body until 6 inches above floor. Return to raised, straight-arm position. Do 10 reps. Switch side. (modify raised leg according to your level of fitness)

Tummy Tightener - strengthens shoulders, back, abs, obliques
Lie face up, legs together, arms overhead on floor, light weights in hands. Roll up peeling off the floor to sitting, arms out in front of you parallel to floor. Keeping left arm straight and steady rotate torso to right, extending right arm behind you. Twist back to center; lie down gently to start. Repeat on left side for one rep. Do 10 - 15 reps.

Booty Booster - strengthens shoulders, chest, abs, butt, legs
Start in plank position with wrist under shoulders and feet on toes, keeps abs contracted and buttocks squeezed. Raise left leg off floor and bend knee taking foot to upward ; pulse leg toward ceiling. Keep left thigh in line with right thigh. Do 3 sets of 15 pulses. Switch legs; repeat.

Back Strengthener - strengthens shoulders, back, triceps, butt
Lie face down with arms extended at sides, light weights in hands, palms down. Squeeze butt as you lift upper body off floor, looking down to keep neck stable. Stay lifted as you raise and lower arms, tapping floor with each repetition . Do 8-10 reps.

Feel free to contact if need any explanation. Keep Fit & Healthy :)

Added by Samina at 1:48 AM on Wednesday, September 10, 2008 EDT. Add to favorites (view favorites)
From: Karachi (Pakistan)
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