28 DAYS Challenge :10 Minute Toners - PART 1 by Nisha 🌞 Sebastian - Musely
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28 DAYS Challenge :10 Minute Toners - PART 1

posted in Health & Fitness
09/15/2014
  • Week 1: Triceps Dip
Targets: triceps, shoulders
 Sit on chair, knees bent, hands grasping seat. Walk feet forward until butt is off the seat. Bend elbows, lowering hips. Press back up, straightening arms.
    Week 1: Triceps Dip
    Targets: triceps, shoulders
    Sit on chair, knees bent, hands grasping seat. Walk feet forward until butt is off the seat. Bend elbows, lowering hips. Press back up, straightening arms.
  • Week 1: Knee Push-Up with Punch

Targets: chest, shoulders, arms, core
Start in modified push-up position, knees on floor. Keeping abs tight, bend elbows and lower chest toward floor. Press back up to start and extend right arm at shoulder level. Continue alternating arms with each rep.
    Week 1: Knee Push-Up with Punch

    Targets: chest, shoulders, arms, core
    Start in modified push-up position, knees on floor. Keeping abs tight, bend elbows and lower chest toward floor. Press back up to start and extend right arm at shoulder level. Continue alternating arms with each rep.
  • Week 1: Alternating Forward Lunge with Hammer Curl
Targets: butt, legs, biceps
Stand holding dumbbells by sides. Step forward with right leg slowly lower into a lunge while curling weights toward shoulders. Press into right foot return to start, lowering weights. Alternate front leg with each rep
    Week 1: Alternating Forward Lunge with Hammer Curl
    Targets: butt, legs, biceps
    Stand holding dumbbells by sides. Step forward with right leg slowly lower into a lunge while curling weights toward shoulders. Press into right foot return to start, lowering weights. Alternate front leg with each rep
  • Week 1 Power Move: Split Jump
Targets: butt, legs (and boosts heart rate!)
Start in a shallow lunge, right foot 2 to 3 feet in front of left foot. Jump up , while in the air, scissor-kick so you land with left leg forward, immediately lowering into a shallow lunge. Alternate front leg with eachrep
    Week 1 Power Move: Split Jump
    Targets: butt, legs (and boosts heart rate!)
    Start in a shallow lunge, right foot 2 to 3 feet in front of left foot. Jump up , while in the air, scissor-kick so you land with left leg forward, immediately lowering into a shallow lunge. Alternate front leg with eachrep
  • Week 2: Back Toner

Targets: back, core

Lie on back with legs in tabletop position (as shown), holding dumbbells above chest, arms straight and in line with shoulders. Contract abs while lowering weights past head, elbows slightly bent. Keeping abs tight, raise dumbbells back to ceiling.
    Week 2: Back Toner

    Targets: back, core

    Lie on back with legs in tabletop position (as shown), holding dumbbells above chest, arms straight and in line with shoulders. Contract abs while lowering weights past head, elbows slightly bent. Keeping abs tight, raise dumbbells back to ceiling.
  • Week 2: Roll-Up with Chest Press

Targets: abs, chest, shoulders

Lie on mat with knees bent and feet flat, holding dumbbell with both hands a few inches above chest, elbows bent. Slowly roll up into sit-up position, straightening arms and pressing weight forward.
    Week 2: Roll-Up with Chest Press

    Targets: abs, chest, shoulders

    Lie on mat with knees bent and feet flat, holding dumbbell with both hands a few inches above chest, elbows bent. Slowly roll up into sit-up position, straightening arms and pressing weight forward.
  • Week 2: Triceps Press Back with Toe-Tap Lunge

Targets: triceps, butt

Stand with feet together, knees slightly bent, and dumbbells curled toward chest. Tap left foot behind you while straightening elbows and extending arms back, squeezing triceps. Alternate legs with each rep.
    Week 2: Triceps Press Back with Toe-Tap Lunge

    Targets: triceps, butt

    Stand with feet together, knees slightly bent, and dumbbells curled toward chest. Tap left foot behind you while straightening elbows and extending arms back, squeezing triceps. Alternate legs with each rep.
  • Week 2 Power Move: Squat Jump

Targets: legs, butt (and boosts heart rate!)

Start in low squat, knees behind toes and arms extended by sides. Jump up, straightening legs and lifting feet off floor while extending arms overhead. Land softly, lowering into next squat.
    Week 2 Power Move: Squat Jump

    Targets: legs, butt (and boosts heart rate!)

    Start in low squat, knees behind toes and arms extended by sides. Jump up, straightening legs and lifting feet off floor while extending arms overhead. Land softly, lowering into next squat.

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