Fitness · Health

Six-Week Home Workout Challenge — Simple Circuits

Circuit B

Lateral Leg Lift#1 Lateral Leg Lift#2 Lateral Leg Lift#3

1.     Lateral Leg Lifts Against Tubing (Legs and Outer Hips): Stand with feet hip-width apart on medium resistance tubing. Hold the handles in your hands in front of your waist. Bend your knees slightly and push your right leg out to the side against the tubing. Set that foot back down and push the left leg out. Repeat for 20 reps.


Tube Squat #1 Tube Squat#2

2.     Squats with Tubing (Legs and Buttocks): Stand on the tubing parallel with your legs a little wider than your hips. Pull the tubing handles up to your chest and squat down to where your knees are bent 90 degrees. Stand back up. Repeat for 20 reps.

RELATED: Healthy Hips — Move It or Lose It


Tricep #1  Tricep#2

3.     Seated Overhead Tricep Extensions with Dumbells (Triceps): Sit on a straight back chair and hold a light to medium heavy dumbbell in each hand. Lift the dumbbells over your head and place them close together. Bend your arms to lower the weights behind your head, then press the weights back up toward the ceiling. Be sure to keep your upper arms pointed straight to the ceiling the whole time. Do 10-15 reps.


Bicep#1 Bicep#2

4.     Seated Bicep Curls with Dumbbells (Biceps): Sitting on a straight back chair, hold a medium heavy dumbbell in each hand at your side. Turn your palms up and curl the weights up to your chest and lower slowly. Be careful not to swing the arms to lift the weights. Repeat 10-15 times.
Rest 2-3 minutes then repeat the circuit four more times, resting in between.
Of course, these are not the only exercises you should only do. The purpose of these routines is to give you a simple program to repeat over time and see the results in terms of increased strength and muscle tone. By the third or fourth time you do each circuit, you may find the exercises at the original weights are getting easy. In that case, don’t speed up the exercises, rather increase the weight a little to progress and challenge the muscle for additional benefit.
Good luck and please feel free to post your efforts on my Facebook page.


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