Stand up straight while opening up your legs so they’re slightly wider than your shoulders. Keep your toes pointed outwards. Come down into a squat while holding a medicine ball straight ahead. This targets inner thighs, abs and glutes.
2. Plank on a Medicine Ball
Place your medicine ball on the floor and hold onto it while performing a 30-second plank. "Make sure your hands are aligned with your shoulders and your core is engaged," says Kirsch. Your abs will feel like
3. Reverse Lunges
Step backward with one of your legs. Bending your back leg so your back knee nearly touches the ground. Your front knee should be parallel to the ground. In order to avoid injury, keep your ankle and knee aligned.
4. Lateral Lunge
Keep your right heel on the glider, then your foot out while moving your body down (a lateral lunge!). Do the same on the other side. This targets your glutes
5. Dumbbell Row to Tricep Extension
Using dumbbells, start off in a plank pose and bring your left elbow (the hand holding the weight) up toward the ceiling and extend toward the back. Do 10 reps on each side.
6. Shoulder Taps
"From a plank position, keep your hips squared off," says Kirsch. Then, begin tapping your shoulders with opposite hands.
7. Overhead Slams with Medicine Ball
This move requires a medicine ball. Keep your arms straight overhead and legs shoulder-width apart, slam down the medicine ball on each side. This move is a clear fan favourite.
8. Torso Rotation with Resistance Band
"Bend your legs. Knees are locked. Arms are straight out. And rotate," Kirsch says. Holding on to a resistance band the entire time, pulling across your body, keeping your core tight to target your obliques.
9. Side Planks
Rest on your side before putting your weight on your forearm while keeping your hips up high. Keep your opposite arm up, and place that same hand on your head before using that elbow to reach toward your abs.
10. Squat with Row and Bicep Curls with
Resistance Band Using resistance bands, squat down, then as you come up, bring the band toward your body and curl.
11. Tricep Extensions with Resistance Band
Standing with your back toward the resistance bands, reach for them and bring them straight overhead, past your face.
12 . To maximize your post-workout supplementation, consume protein in a shake or as part of your meal within an hour after your workout. Creatine restores the compounds your muscles expend during resistance training, helping you to recover quickly and with minimal soreness.
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