28 Days Challenge 10 Minutes Toner - PART 2 by abc 🌞 def - Musely
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28 Days Challenge 10 Minutes Toner - PART 2

posted in Health & Fitness
09/16/2014
  • Week 3: Cross-Behind Lunge with Tank-Top Toner
Targets: Legs, butt, and shoulders

Stand with feet hip-width apart, holding 1 dumbbell in each hand, with arms extended at sides & palms facing body. Cross right leg behind left bend knees, lowering body until left thigh is nearly parallel tofloor.
    Week 3: Cross-Behind Lunge with Tank-Top Toner
    Targets: Legs, butt, and shoulders

    Stand with feet hip-width apart, holding 1 dumbbell in each hand, with arms extended at sides & palms facing body. Cross right leg behind left bend knees, lowering body until left thigh is nearly parallel tofloor.
  • Week 3: 3-Point Knee Pushup

Targets: Chest, shoulders, arms, and core

Kneel on a rolled towel (to cushion knees) or mat. Walk hands forward into modified push-up position, with arms are directly under shoulders and body forming straight line from head to knees. Bending elbows, lower chest
    Week 3: 3-Point Knee Pushup

    Targets: Chest, shoulders, arms, and core

    Kneel on a rolled towel (to cushion knees) or mat. Walk hands forward into modified push-up position, with arms are directly under shoulders and body forming straight line from head to knees. Bending elbows, lower chest
  • Week 3: Knee Tuck

Targets: Core, chest, and shoulders

Start in plank position, abs tight and shoulders over wrists. Pull left knee toward chest while rounding back slightly, pulling belly button to spine. Slowly press left leg back to start to complete 1 rep. Repeat on right side.
    Week 3: Knee Tuck

    Targets: Core, chest, and shoulders

    Start in plank position, abs tight and shoulders over wrists. Pull left knee toward chest while rounding back slightly, pulling belly button to spine. Slowly press left leg back to start to complete 1 rep. Repeat on right side.
  • Week 3 Power Move: Speed Skater

Targets: Legs, butt, and heart rate

Stand with feet hip-width apart and arms by sides. Hop to left, landing on left foot while sweeping right foot diagonally behind left leg and swinging right arm across body and left arm behind back.
    Week 3 Power Move: Speed Skater

    Targets: Legs, butt, and heart rate

    Stand with feet hip-width apart and arms by sides. Hop to left, landing on left foot while sweeping right foot diagonally behind left leg and swinging right arm across body and left arm behind back.
  • Week 4: Surrender Overhead Press

Targets: Legs, butt, shoulders, and core 

Kneeling on mat, holding dumbbells by sides. Step forward with right leg, knee bent and foot flat on floor. Bend elbows and lift weights to shoulder height, palms facing body.
    Week 4: Surrender Overhead Press

    Targets: Legs, butt, shoulders, and core

    Kneeling on mat, holding dumbbells by sides. Step forward with right leg, knee bent and foot flat on floor. Bend elbows and lift weights to shoulder height, palms facing body.
  • Week 4: Triceps Press with Alternating Side Leg Lift

Targets: Triceps, thighs,&butt

Stand with feet hip-width apart, holding 1 weight in both hands behind head, elbows bent &close to ears. Straighten arms to lift weight overhead while lifting left leg out to side. Bend elbows &lower weigt
    Week 4: Triceps Press with Alternating Side Leg Lift

    Targets: Triceps, thighs,&butt

    Stand with feet hip-width apart, holding 1 weight in both hands behind head, elbows bent &close to ears. Straighten arms to lift weight overhead while lifting left leg out to side. Bend elbows &lower weigt
  • Week 4: Army Crawl on Knees

Targets:  Core, arms, and shoulders

Start in a modified plank position, knees on mat and wrists directly under shoulders. Keeping spine straight and abs contracted, lower right forearm to mat and then left forearm, coming into modified forearm plank.
    Week 4: Army Crawl on Knees

    Targets: Core, arms, and shoulders

    Start in a modified plank position, knees on mat and wrists directly under shoulders. Keeping spine straight and abs contracted, lower right forearm to mat and then left forearm, coming into modified forearm plank.
  • Week 4 Power Move: Plié Heel Click

Targets: Thighs and butt

Stand with feet a few feet apart and toes slightly turned out. Bend knees, lowering torso and keeping back straight. Then jump up and, while in air, straighten legs and click heels together. Land softly with feet a few feet apart
    Week 4 Power Move: Plié Heel Click

    Targets: Thighs and butt

    Stand with feet a few feet apart and toes slightly turned out. Bend knees, lowering torso and keeping back straight. Then jump up and, while in air, straighten legs and click heels together. Land softly with feet a few feet apart

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