strength/toning workout 1

to organize my workouts, i made a binder with 8 tabs, one for cardio workouts, the 7 different workouts. as a woman, i've learned that you need to work on your whole body, rather than just one certain part to get the best benefit and burn the most calories. each workout slightly focuses on something, but contains every body part at least twice. i got my workouts from magazines and the internet. it's a fun little project and i enjoy adding to it!

here is workout 1:


1. single leg pulse: shoulders, abs, butt, legs
holding ball with arms extended forward at chest level, stand on left leg and raise right leg in front of you. bend left leg slightly, lowering body just a couple of inches, then straighten leg. pulse up and down 20 times. switch legs and repeat. (3 sets)

2. plie pendulum: shoulders, obliques, butt, legs
stand with legs wider than shoulder-width apart, toes turned out slightly, holding ball overhead, elbows slightly bent. maintaining arm position, hinge at waist to slowly bend toward left, sinking into a plie squat. return to standing, then repeat to right to complete one repetition. do 10 reps. (3 sets)

3. twister: shoulders, back, abs, obliques, butt
start on all fours, left palm on ball, right on ground. raise right arm (elbow near ear) and extend left leg until both are parallel to ground. bring right elbow and left knee in toward each other, crossing left knee over toward right side and right elbow over toward left side. do 12 reps, switch sides and repeat. (3 sets)

4. towel jackknife: core, chest, shoulders
get in plank position with hands shoulder-width apart and feet on a towel. pull abs in tight. push hops up as you pull feet toward hands. return to starting position and repeat. do 10 reps. (3 sets)

5. booty-lift crunch: butt, hamstrings, inner thighs, abs
lie face up with knees bent and feet on the floor, toes lifted. squeeze a medicine ball between your knees and hold a dumbbell in each hand at shoulders. slowly lift your hips. lower hips, then raise head and shoulders. return to starting position and repeat entire sequence. do 15 reps (3 sets)

6. drawbridge: inner thighs and abs
lie face up and place a rolled towel between your ankles. extend legs straight over hips and place hands under your butt. squeeze legs together. lower legs 12 inches, (45 degrees) raise them again and repeat. do 15 reps (3 sets)

if you have any questions, feel free to ask!