Three Moves, One Complete Muscle Workout — Pt. 3

In the last week two weeks, I demonstrated the two out of three moves that, when combined together, create a perfectly-​​​​balanced, full-​​body muscle workout. The first move targets biceps, shoulders, inner thighs, glutes, calves, and quads. The second move hits your triceps, outer thighs and abs.

The final move is for your upper back, lower back chest and hamstrings. When you combine them and do 3 sets, you get a total-​​​​body muscle workout in just 15 minutes! Perform move 1-​​“Six Part Plie Squat” and 2– “Wings, Thighs and a Six Pack” as previously described.

Do move 3 — Superman Push-​​up

Start by laying flat on the ground on your stomach (what we trainers call supine position). Place your arms out away from your body extended at shoulder level, so your body forms a “T.” Keep your arms and legs straight and lift everything off the ground except your stomach, keeping your neck in line with the spine by looking at the floor and squeezing your shoulder blades together to engage your upper back muscles. Lower back to the ground and place the hands under the shoulders by bending the elbows.
Superman Pushup

Next, push the hands into the ground and keep your core tight as you push-​​up into a plank position. Lower back down and do the superman T. Repeat 20 times to complete your first set.

Go back and do move 1, move 2 and move 3 twice more for a total of three sets.

Pack these three moves into your gym bag or file them with your home fitness equipment. Any time you need to squeeze in a quick, 15 minute workout without thinking too hard, do my full-​​body Triple Threat routine!

Fitness – fit it in! Nikki

Three Moves, One Complete Muscle Workout — Pt. 2

Last week I demonstrated the first of three moves that, when combined together, create a perfectly-​​balanced full body workout. The first move targeted inner thighs, glutes, calves, quads, biceps and shoulders.

The next move (move #2) hits your triceps, outer thighs and abs.

Lay on the floor on your left elbow and forearm. balancing on your hip, and bend your bottom leg under you. Hold a 5–8 pound weight in your right hand and lift it above your shoulder with the elbow pointing to the sky. Lift your hips off the floor along with your top leg. and right hand. Lower the right leg to the floor and the weight behind your neck, all the while keeping your elbow pointing to the sky and keeping the hips off the ground. Do 15–20 reps for one set.

Three Moves One Workout

Next week I will demonstrate the final move for your glutes, upper back and lower back. When you combine them and do 3 sets, you get a total-​​body muscle workout in just 15 minutes!

Fitness – Fit it in! Nikki

Three Moves, One Complete Muscle Workout — Pt. 1

Over the next month I will provide you with three multitasking muscle exercises that, when combined, work every major muscle group and give you a totally well-​​rounded workout, with only 4 moves to remember and repeat!

Move 1: Six Part Plie Squat (Works glutes, quads, inner thighs, biceps, shoulders and calves)

Start holding two heavy weights with arms straight, in standing position with your legs wider than shoulder-​​width apart. Squat so that your knees are over your ankles and your hips are almost in line with your knees.

On count 1, straighten your legs and as you stand, raise your arms with palms facing in, into a hammerhead biceps curl.

Then on count 2, push the arms overhead into a shoulder press while rising up onto the balls of your feet to work the calves.

Lower weights back to shoulders on count 3.

On the final count of the four-​​count, lower weights back toward the floor by straightening arms and squatting into a plie, where you began. Repeat 15 times.

Complete Muscle Workout

Tune in next week for move #2 to work your triceps, outer thighs and abs.

Week 3 will work your chest, upper back, lower back and, hamstrings and glutes.

Fitness — fit it in! Nikki

Move of the Week: Lunging Ladder

Multitasking is the superhero when it comes to fitting in a fast and effective workout. Today we’re adding a move that targets biceps, triceps, quadriceps, glutes and abdominals.

The Lunging Ladder begins with two medium weights in your hands. Step your left foot back into a lunge, far enough away that your right knee is directly over your right ankle and your left heel is off the ground. Lift your right arm overhead and drop the weight behind your neck by bending your elbow. The elbow should point up to the sky. This is set position.

Get moving by straightening the legs and coming forward to balance on the right leg. Bring the left knee up to hip level to activate the abs, while lifting your left hand into a hammer curl for the biceps, palm facing the center line of the body, and lifting your right hand to the sky into a French press for the triceps. Bend the knees again to lower, and lower both arms to the set position. Repeat up and down together for 15 reps.

Switch the position so your right leg is back, and left hand is overhead and repeat on the other side.

Lunging Ladder

You’ve just climbed the ladder to looking more like Spiderman in less time than it takes to throw a web. Next up: climbing buildings!

Down and Dirty! One Combo Routine Tones it All and Provides Cardio!

Don’t have 30 minutes? Traveling? All you need to remember is my MAGIC ONE-COMBO ROUTINE!

This combo move fits great with any workout song because it is set to four counts of eight… the normal 32 beat count that workout songs go by!

• First eight count: Start off with two lunges. If you want to make it more challenging do four jumping lunges. (This works the glutes and quads while getting the heart pumping.)
• Second eight count: Burpee/Squat Thrust by placing hands down on the floor next to your feet and jumping back into a plank pose. Lower down like doing a pushup, then lay on the floor and put your arms out at shoulder level reaching away from you. (Works arms, chest and abs)
• Third eight count: Do two lower back airplane moves by squeezing your shoulder blades together, and lifting your hands, elbows, head, shoulders, chest, knees and feet off he ground (your belly is about all that stays down. Place hands back under your shoulders and perform a solid push-up off the ground. (Works upper and lower back with chest and arms.)
• Fourth eight count: Jump the feet back up towards the hands by engaging your core. Jump up to standing with feet leaving the ground, and do two jumping jacks. (Works chest, arms, abs, quads, glutes, calves and cardio!)

Repeat the combo as many times as you can. Lunge, lunge, down, jump back, lower to the ground, 2 airplanes, push-up, jump in, and up to two jacks!

Amazing! What else can you do that quickly without any equipment to tone all of your major muscle groups and burn the fat over the muscles with cardio? Ask any trainer, this workout is like magic for the number of muscles you get moving in such a short amount of time.