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    TONE UP FAST
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    No one likes having flabby skin and weak muscles, which is why toning is an extremely important part of exercising. Below are some great toning exercises to incorporate into your workout.

     

    Dumbbell Squats

    Equipment: Dumbbells

    Works: Whole Body

    Recommended: 1 set of 20 & 1 set of 30

    Throughout this workout keep your torso tight and as upright as possible.

     

    1. Hold the dumbbells next to your shoulders with your palms facing towards you, while, standing straight with your feet shoulder width apart.
    2. While still holding the dumbbells, push your hips backwards and bend your knees until the tops of your thighs are parallel to the floor (squat).
    3. Hold for a second, then at the same time press the dumbbells above your head, while returning to a standing position.
    4. Hold for a second then lower the dumbbells to the starting position.

     

     

    Dumbbell Russian Twist

    Equipment: Medicine Ball, Kettle Bell, Dumbbell

    Works: Abdominals, Arms, Upper Arms

    Recommended: 2 Sets of 12 Reps

     

    1. Position yourself on the ground so your knees are bent and your feet are two feet from your bum. 
    2. While holding a medicine ball, kettle bell or dumbbell, twist the medicine ball to your right side. This is your starting position.
    3. While maintaining a straight back, twist the medicine ball using your abdominals and lower back to the right side.
    4. Hold for a second, then twist to the left side. Return to the starting position then repeat.

    For a more challenging exercise, lift your feet off the ground.

     

     

    Kettlebell Multi Plank

    Equipment: Kettle Bell or Dumbbell

    Works: Abdominals, Upper Body

    Recommended: 2 Sets of 12 Reps

     

    1. Position the kettle bell besides your left elbow. Start on the floor in the plank position leaning on your elbows.
    2. Lift up into the push up position and hold for a second.
    3. With your right hand drag the kettlebell onto your right side.
    4. Lower back down into the planking position and repeat.

     

    V- Dumbbell Incline Press

    Equipment: Dumbbell

    Works: Abdominals, Upper Arms

    Recommended: 2 Sets of 12 Reps

     

    1. Holding a pair of dumbbells in front of your shoulders, sit on the ground with your knees bent and your feet flat on the ground.
    2. Keeping your spine straight and your core tight, lean back onto a 45 degree angle.
    3. Lift your feet off the ground so your lower legs are parallel with the floor. Your knees should be bent. This is your starting position.
    4. Push the dumbbells up and away from you. Hold for a second then return to starting position.

     

     

    Team Fitquip

     

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