3.
So now you should be starting to sweat and
are hopefully about 3-4 minutes into your
workout, which is good. The next exercise is a
little harder but now its time to work those legs
with wall squats.
Wall Squats: To do these stand as tall as you can against
a flat wall with your feet together but spread slightly.
Keep your torso as upright as you can with your back flat
against the wall for the entire movement. With your knees
only, brace your abs, and lower your body as far as you can by
sliding downward to a 90º stop at your knees. Hold this position
for as long as you can, again push for 1 min.
The next workout also much like a normal push up, will tone your
shoulders back muscles and arms to give you that lean definition
look. Unlike the plank this involves lifting your body weight and
balancing it as you ascend and descend in a repetitive motion.
Inclined Push-ups: To do this assume a normal push-up
position, but with your hands placed on a raised surface—
such as a bed, couch or stairs. Your body should form a
straight line from your ankles to your head. Keeping your
body rigid, and arms wide. Lower your body until your
upper shoulders dip below your elbows. Pause, and
then push yourself back to the starting position as
slowly as possible for maximum result. Note (The
lower the surface on which you place your hands,
the more resistance is created and the more
effective the exercise becomes.)
4.
5.
So you are on the final workout. If
you have managed to make it this far
than you are doing great. Try to do these
each day between classes or before you
go to bed and you will start to see the toned
defined body you’ve always wanted.
Reverse Leg Lift: The last exercise is the reverse
leg lift which uses the same principle as the forward
leg lift. This works the back & the upper thigh and
gluteus maximus. Assume the plank position with your
right knee on the floor or raised in the plank position.
With your one leg straight raise your opposite leg upward,
toes pointed then back down repeatedly for as long as you
can, again preferably 1 min. Now switch legs and repeat.
Remember If you can do longer on any of the workouts feel
free, and enjoy.
THECOLLEGE10.COM || JAN 2015
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