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WHAT'S NEW
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Whole body shape-up: Part 6
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Target trouble spots with this chapter of our exclusive fusion fitness series.
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By The YMCA and Homemakers
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Photos by: Susan Ashukian
Click See all images below to view exercises for this workout.
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See all images |
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Our seven-part exclusive fusion fitness program gives you all the moves, motivational tips and exercise info to get into stellar shape and stay that way!
Part 6: A firmer butt, tighter upper arms and abs of steel. What woman wouldn't want all that? If you're looking to tone up, our shape-up program is a great place to start. And if you've been following along since the first instalment, we are offering you four new exercises in this issue that target your hips, buttocks, abs and those troublesome triceps. Plus, our Fitness Fact on water (page 2) keeps you hydrated during your workout.
How to use our fitness program
This is the sixth installment in our fusion fitness program. You can find all of the exercises that were featured in previous installments here at www.homemakers.com. Click on the following links:
• Part 1 • Part 2 • Part 3 • Part 4 • Part 5
What you'll need:
• stability ball
• tension band
• comfortable clothing and proper footwear
Consult a physician before beginning any exercise program, especially if you have been inactive.
1. Warm-Up
Do a combination of these movements for approximately five to seven minutes to get your blood flowing:
• Ball & Chi Synergy Warm-Up
• Nia Ball Dance
• Reach and Lift Lunge
• Resistance Walk
• Yoga Rebounds
2. Cardio
This is the best time to try to fit in 20 to 30 minutes of cardio exercise, whether it's power walking outside, dancing in your living room, taking a jog or going for a bike ride. If you can't squeeze this in now, move on to the next phase of our shape-up program.
3. Stretch and Strengthen
Pick one or two moves from each category below so that you get a balanced workout. Complete the exercises up to three times per week, making sure to rest in between sets and workout sessions.
Chest
• Pilates Plank Push-Up
• Pilates Saw Blend
Back
• Warrior Pose Lift
• The Table
• Core Stabilizing Lean and Pull
• Balanced Row
Legs
• Yoga Fusion Leg Extension
• Bridge Pose Lift and Press
• Fusion Squat
• Triangle Chi Pose
• Fusion Floor Shuffle
Shoulders/Arms
• Tree Pose with Curl
• Stability Ball Press
• Energy Raise
• Stabilizing Triceps Extension
Stomach
• Power Arc
• Ball Roll
• Scissor Kick
Core Postural Muscles
• Engaged during all of the exercises above.
4. Cool Down
Don't forget this important part of your workout. Taking a few minutes to do some simple stretches will prevent injury and sore muscles.
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