Muscles/body parts: core and obliques
Starting with feet on top of each other with the body weight resting on the forearm.
Once set, raise the hips off the ground so the torso is straight and rigid.
Keep the hips and shoulders facing straight ahead not facing down
Hold for at least 10 seconds
Muscles/body parts: legs, arms, core, back, chest and cardio
Begin in a standing position.
Drop into a squat position with your hands on the ground.
Extend your feet back in one quick motion to assume basic push-up position
Return to the squat position in one quick motion.
Jump straight up, extending arms
Muscles/body parts: legs, arms, core, chest, shoulders, back and cardio
Start in basic push-up position with your arms in line with your chest and your legs extended outward
Bend your right leg and bring your knee toward your right arm then back to the original position
Repeat the motion rapidly, alternating one leg forward and one leg back
Muscles/body parts: back, shoulders and biceps
Hips, feet and shoulders are kept square
Bend over so that torso is almost horizontal
Chest and head up and back straight
Grasp the dumbbell with palms facing back towards your body
Diagonally pull dumbbell back towards hips
Keep the elbow tight to the body as it passes waist
Pull shoulder blades together at top of movement
Slowly return to start position, where a stretch should be felt at sides of back
Single Leg Bridge
Muscles/body parts: glutes, hamstrings and lower back
Start on back with knees bent and feet flat on the floor
Hands flat on floor palms down
Lift and hold one leg off the floor
Lift hips so that your body makes a straight line from knees to shoulders
Lower hips slowly back to the ground one vertebrae at a time
Muscles/body parts: chest, shoulders, arms, back and core
Hands on the floor slightly wider than shoulder width apart
Toes or knees on ground, depending on level of strength
Slowly lower chest to floor, until elbows reach 90 degrees
Push up until arms are straight
Keep butt down
Keep the head in line with the spine, focus eyes to the floor
Body Weight Squat
Muscles/body parts: quads, hamstrings, calves and glutes
Stand with feet just wider than shoulder width, toes pointing out slightly
Hands out in front of body for balance
Sit hips back
Stick butt out
Keep chest up and back straight
Dip down to 90 degrees
Push up evenly with both legs
Shoulders and hips are kept square
Muscles/body parts: hamstrings, glutes, quadriceps and hips
Stand in a lunge position
Hips, feet and shoulders are kept square
Drop back knee to the floor
Lean chest forward, back straight
Push up with front leg
Dont lock knees out
By Sam Boykin | Photography by Grant Baldwin
Posted: Wednesday, Jan. 02, 2013
You dont need expensive equipment to get a great workout. We tapped Precision Fitness owner Bill Scibetta and director of training Mark Seibert to create a safe and simple exercise routine using nothing more than ones own body weight and a set of dumbbells. And if you get started now, just think how good youll look this summer.
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