nyny get toned

8/20/2019 Nyny Get Toned

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1 W O M E N ’ S H E A LT H / WomensHealthMag.com

1AOverhead

Dumbbell SquatHold a pair of dumb-bells straight over yourshoulders, your arms

completely straight (a).Brace your abs, and loweryour body until yourupper thighs are at leastparallel together. Don’tlet the dumbbells fallforward as you squat (b).Pause, then slowly pushyourself back to the start-ing position.

1CDumbbell Bulgarian Split Squat

Hold a pair of dumbbells at arm’slength next to your sides, your palmsfacing each other, and place just theinstep of your back foot on a bench(a). Slowly lower your body as deeplyas you can (b). Pause, then push your-self back up to the starting positionas quickly as you can. Complete theprescribed number of reps with your

left foot forward, then do the samenumber with your right foot in frontof your left.

1EHanging

Leg RaiseGrab a chinup bar with anoverhand, shoulder-width grip,and hang from the bar withyour knees slightly bent andfeet together (a). (If you haveaccess to elbow supports—sling-like devices that hangfrom the bar—you may preferto use those.) Simultaneouslybend your knees, raise yourhips, and curl your lower back

underneath you as you lift yourthighs toward your chest (b).Pause when the fronts of yourthighs reach your chest, thenslowly lower your legs back tothe starting position.

THE HARD-BODY

WORKOUT

1B

PushupGet down on all fours and place your hands on the floor so that they’reslightly wider than and in line with your shoulders (a). Lower your bodyuntil your chest nearly touches the floor (b). Pause, then push yourselfback to the starting position as quickly as possible.

1DIncline Dumbbell

Bench PressSet an adjustable benchto its lowest incline,about 15 to 30 degrees.Lie faceup on the benchand hold the dumbbellsabove your shoulders,with your arms straight(a). Lower the dumbbellsto your chest (b). Pause,then press the weights

back up to the startingposition.

If you want a tight, toned body, try this workout from personaltrainer Jen Heath. It uses mini-circuits to keep your heart rate highas you sculpt your hips, legs, and abs. So once you start moving, you

keep moving—until you’ve worked every inch of your body, fromevery direction. The result: a complete total-body workout that’llhave you beach-ready in no time.

B

A B

2AGoblet Squat

Hold a dumbbell vertically next to yourchest, with both hands cupping the dumb-bell head (a). Brace your abs, and lower yourbody as far as you can by pushing your hips

back and bending your knees. Your elbowsshould brush the insides of your knees (b).Pause, then slowly push yourself back to thestarting position.

2BDumbbell Bench Press

Grab a pair of dumbbells and lie on your backon a flat bench, holding the dumbbells overyour chest so that they’re nearly touching. Yourpalms should be facing out, but turned slightlyinward (a). Without changing the angle of yourhands, lower the dumbbells to the sides of yourchest (b). Pause, then press the weights backup to the starting position as quickly as you

can. Straighten your arms completely at thetop of each repetition.B

A

2CDumbbell Lunge

Grab a pair ofdumbbells and holdthem at arm’s lengthnext to your sides,your palms facingeach other (a). Stepforward with yourright leg and slowlylower your bodyuntil your front kneeis bent at least 90

degrees (b). Pause,then push yourselfto the starting posi-tion as quickly asyou can. Completethe prescribed num-ber of repetitionswith your right leg,then do the samenumber with yourleft leg.

A B

A

B

A

B

A

B

BA

B

A

2DDumbbell Fly

Grab a pair of dumbbells and liefaceup on a flat bench. Hold thedumbbells over your chest with yourelbows slightly bent and your palms

facing out (a). Without changing thebend in your elbows, slowly lower thedumbbells down and slightly backuntil your upper arms are parallel tothe floor (b). Pause, then return to thestarting position.

2EV-Up

Lie faceup on the floor with your legs and armsstraight. Hold your arms straight above the top ofyour head (a). In one movement, simultaneously liftyour torso and legs as if you’re trying to touch your

toes. Your torso and legs should form a V (b). Loweryour body back to the starting position.

B

A

B

A

GROUP 1 / Do 1 set of each exercise(12 reps) without resting in between. Rest1minute. Repeat. Rest for 1minute. Then

move on to the exercises in Group 2. GROUP 2 / Do 1 set of each exercise(12 reps) without resting in between.

Rest 1minute. Repeat.

WORKOUT 1




2BLat Pulldown

Sit down in a lat pulldown sta-tion and grab the bar with anoverhand grip that’s just beyondshoulder width (a). Without mov-ing your torso, pull the bar downto your chest as you continue tosqueeze your shoulder blades (b).Pause, then slowly return to thestarting position.

B

A

1A Sin gle -Le g D umb bel l

Stra igh t-L eg Dea dli fGrab a pair of dumbbells withan overhand grip, and holdthem at arm’s length in frontof your thighs. Stand on one

leg with your knee slightlybent (a). Without changingthe bend in your knee, bend atyour hips, and lower your torsountil it’s almost parallel to thefloor (b). Pause, then raise yourtorso back to the starting posi-tion. Complete the prescribednumber of repetitions with thesame leg, then do the samenumber on your other leg.

1DDumbbell Stepup

Grab a pair of dumbbells and hold them atarm’s length at your sides. Stand in front of abench or step, and place your left foot firmlyon the step. The step should be high enoughthat your knee is bent 90 degrees (a). Pressyour left heel into the step and push yourbody up until your left leg is straight andyou’re standing on one leg on the bench,keeping your right foot elevated (b). Loweryour body back down until your right foottouches the floor. Complete the prescribednumber of repetitions with your left leg, thendo the same number with your right leg.

1E Sid e P lan k a nd Row

Attach a handle to the low pulleyof a cable machine and grab itwith your right hand. Lie on yourleft side with your knees straightand prop your upper body upon your left elbow and forearm.Raise your hips until your bodyforms a straight line from yourankles to your shoulders (a).Bend your elbow and pull thehandle to your rib cage, keepingyour hips pushed up and forward.(b). Slowly straighten your armback out in front of you.

2ALateral Raise

Grab a pair of dumbbells and letthem hang at arm’s length nextto your sides. Turn your armsso that your palms are facingforward, and bend your elbowsslightly (a). Without changing thebend in your elbows, raise yourarms straight out to your sidesuntil they’re at shoulder level (b).Pause for 1 second at the top ofthe movement, then slowly lowerthe weights back to the startingposition.

1BClose-Hands Pushup

Get down on all fours andplace your hands on the floorso they’re directly under yourshoulders (a). Lower your

body until your chest nearlytouches the floor, keeping yourelbows tucked close to yoursides (b). Pause at the bottom,and then push yourself back tothe starting position as quicklyas possible.

1CIncline Dumbbell Bench Press

Set an adjustable bench to its lowestincline, about 15 to 30 degrees. Liefaceup on the bench and hold thedumbbells above your shoulders, with

your arms straight (a). Lower thedumbbells to your chest (b). Pause,then press the weights back up to thestarting position.

A

A

B

B

2CDumbbell Bulgarian Split Squat

Hold a pair of dumbbells at arm’slength next to your sides, your palmsfacing each other, and place just theinstep of your back foot on a bench(a). Slowly lower your body as deeplyas you can (b). Pause, then push yourself back up to the starting position asquickly as you can. Complete the prescribed number of reps with your left footforward, then do the same number with your right foot in front of your left.

BA

2D

Pushup and RowPlace a pair of hex dumbbells at the spotwhere you position your hands. Grasp thedumbbell handles and set yourself in pushupposition (a). Lower your body to the floor,pause, then push yourself back up (b). Onceyou’re back in the starting position, row thedumbbell in your right hand to the side ofyour chest, by pulling it upward and bendingyour arm (c). Pause, then lower the dumbbellback down, and repeat the same movementwith your left arm. That’s one repetition.

A

B

A

A

B

B

A

B

A

A

B

B

C

2E Swi ss- Bal l R oll out

Sit on your knees in front of a Swiss ball and place your forearms and fistson the ball (a). Slowly roll the ball forward, straightening your arms andextending your body as far as you can without allowing your lower back to“collapse” (b).

GROUP 1 / Do 1 set of each exercise(12 reps) without resting in between. Rest1minute. Repeat. Rest for 1minute. Then

move on to the exercises in Group 2.

GROUP 2 / Do 1 set of eachexercise (12 reps) without

resting in between.Rest 1minute. Repeat.

WORKOUT 2

EXCERPTED FROM “THE WOMEN’S HEALTH BIG BOOK OF EXERCISES,” BY ADAM CAMPBELL (RODALE, 2010). PHOTOGRAPHS BY BETH BISCHOFF




PLAN: GET TONED

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRI DAY SATURDAY

W E E K 4

W E E K 3

W E E K 2

W E E K 1

REST

Weigh-in:

REST

Weigh-in:

REST

Weigh-in:

REST

Weigh-in:

Workout 1

Workout 1

Workout 2

Workout 2

Workout 2

Workout 2

Workout 1

Workout 1

Workout 1

Workout 1

Workout 2

Workout 2

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

PRINT THIS OUT TO KEEP TRACK OF YOURWORKOUT PLAN AND CHECK OFF THE DAYS

AS YOU COMPLETE THEM!

nyny get toned

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