Week 1 workout ideas

1. Flies on the wall- (works shoulders, legs, butt) This is a wall sit and flies combined. Find a comfortable weight of dumbbell and hold one in each hand at your sides, palms facing in. Stand with your back to a wall, feet shoulder width apart. Lean against the wall until your thighs are parallel with the floor (legs should form a square with the wall and floor). Raise your arms out at your sides to shoulder height and lower again for one rep, holding the squat the entire time.

2. Sumo Extension- (works butt, legs, inner thighs, triceps) Stand with feet wider than shoulder width apart, toes pointed out, a dumbbell in each hand. Holding your weights together, extend your arms over your head. Pull your abs tight and squat down, making sure your knees do not go beyond your toes. As you squat, bend your elbows and lower your hands behind your head, keeping your upper arms close to your ears. Stand up and raise your hands back u above your head to complete one rep.

3. Ball bridge and roll- (works butt, core) Roll back on a stability ball so that your head and upper back are centered on it. Step feet shoulder width apart. Keeping knees aligned with ankles, raise arms over chest and interlace your fingers. Keeping hips lifted, rotate torso to the left. Return to the center and roll to the right to complete 1 rep.

4. Calf raises- (works calves) With your hands at your sides and feet shoulder width apart, raise up onto your toes, and slowly lower back down, raising back up before your heel touches the ground. To make this move more difficult, do it on a stair, lowering your heel beneath the step, or hold dumbbells in each hand as you are doing it. To make it easier, hold on to a chair with one hand as you do this.

5. Planks- (core and back) lay on the ground and bring your elbows to your sides, hands u by your chest. Push up onto your forearms and toes, making sure your body is straight from head to toe. Hold for at least 30 seconds, or as long as you can.

***These workouts are designed to give you a variety in what you are doing and incorporate various parts of your body, strengthening a greater variety of muscles. Do these moves at least 3 times each week, giving your body a day to recover in between. If you are wanting to lose fat, make sure you are doing a cardio workout 3-5 times per week for a minimum of 20 minutes at a moderately hard level each day. ALWAYS warm your muscles up with low intesity cardio for 5-10 minutes first, and always stretch either prior to or after your work out. If you are doing a cardio workout, allow 5 minutes at the end to cool down with at a low intesity as well.