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Time: 10 minutes
Material: Exercise Bench
Good for: Total-Body Toning
Instructions: For each movement, perform as many repetitions as possible. possible in 30 seconds, then stay 10 seconds. It's a whole; do three in total. Continue the pattern with the other exercises (doing both sides, if you wish)
Deadbug
How: Lie face down with your arms and legs in the air, knees bent 90 degrees. Maintain contact between the lower back and the floor, bracing, then slowly and simultaneously the right leg until the heel touches almost the floor and the left arm until the hand touches almost floor. Take a break, then come back to start and repeat on the opposite side. This is a representative.
Perform as many repetitions as possible in 30 seconds, then rest for 10 seconds. It's a whole; do three in total.
Bulgarian Crusader Squat
Comment: Stand about three feet in front of a step or bench and place the top of your left foot on it, slightly bending your knee. Keeping straight and with the heart engaged, tilt your torso slightly forward and bend your knees to lower as far as possible, or until the left knee almost touches the ground. Take a break, then go through the right heel to return to departure. This is a representative.
Perform as many repetitions as possible in 30 seconds, then rest for 10 seconds. Then change your leg and repeat. It's a whole;
Shoulder and Inverted Shoulder Press
Comment: Place your hands a little wider than shoulder width on the floor and extend your feet so that the body forms a straight line of the head at the heels. Bend your elbows to make a push, lowering until the chest almost touches the ground; Then push your hands to straighten your arms while lifting your hips and pressing your heels. From this position, bend your elbows to lower your head until it almost touches the ground. Press hands to straighten arms then come back to start. This is a representative.
Perform as many repetitions as possible in 30 seconds, then rest for 10 seconds. It's a whole; do three in total.
Dog Right Bird
How: Sit on a chair, grasp the front edge with both hands, then move forward until the hips and bad are in front of the seat . and away from the ears. Brace the core, then simultaneously lift the right arm forward at shoulder height while lifting the left foot slightly off the ground. Pause, then go back slowly to return to the beginning. Repeat on the opposite side. This is a representative.
Perform as many repetitions as possible in 30 seconds, then rest for 10 seconds. It's a whole; do three in total.
Workout created by personal trainer Nick Tumminello. This article appeared in the July / August 2018 issue of Women's Health . Take a copy, on newsstands now.
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