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

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