Scott Herman's Arm Superset Routine
Complete workout with 4 exercises to hit upper and lower abs.
Alicia Marie's Booty Blaster
4-Dimensional Lunges
Standing straight with your hands by your sides, and starting with your right foot, step directly forward into a forward lunge - making sure that your knees don't go past your toes. Also, be sure that your back is straight and your chest is up. Next, step back to the start position. Using the same leg, now step to a lunge on the diagonal (approximately 3 o'clock) and then, step back to the start position. Then, step to the side in a squat position and return to the start. Lastly, step into a rear lunge (use caution) and then step back to the start position. Repeat this circuit for both legs, 5 times. For advanced trainers looking for extra resistance, try holding 5 to 10 pound dumbbells by your sides.
One-Legged Lunge
Using a bench, grab a 10-pound weight plate (if you are new to this, no weights for now) and place your rear leg shin down on the bench, hugging the plate like a life preserver. Keeping your head and chest up and your back leg steady on the bench behind you, slowly lower yourself down until your thigh is almost parallel to the ground. Do this 10 times before changing legs. Complete 3 sets. To up the intensity, UP the weight. To lower the intensity, lose the weights altogether OR only go part of the way down when squatting.
Weighted Double Jump Squat
Holding a 10-pound medicine ball and standing with your legs open a little wider than shoulder width apart, jump up as high as you can coming down into a deep squat. Jump up again, this time bringing your legs together and do a "chair" squat. Alternate between the two for 15 reps. 15 reps is one set. Complete 3 sets.
Bridges on Bench
Using a stationary bench, place a mat on the floor perpendicular to the bench. Lying with your back on the mat, place both arms by your sides and one foot on the edge of the bench. (That's why it has to be a stationary bench, as it allows you to push on it). The other leg should be parallel to the stationary leg BUT straight outward (not on the bench). Push off the bench until your hips and bottom are off the floor, using just your stationary leg. Squeeze your glutes, as you raise your hips up and relax back down, never placing your butt on the floor until you have completed all 12 reps. 12 reps each leg.
Search our Exercise Database for "How-To" demos on thousands of exercises!
Discounts & Deals - Sign Up!
(5 characters minimum)