Balls, Bars, Bands, and Kettlebells Make Workouts Fun, and They Work Your Body in Challenging New Ways.
I love gear. Balls, bands, foam rollers, and bells are like spices. You can use them to add pizzazz to your usual routine or you can build an entire workout around them. If you’ve been avoiding gear, perhaps out of fear of the unknown, I’d encourage you to expand your horizons. The beauty of gear is that each item lets you work your muscles in a fresh way, activating new fibers and taking your fitness and strength to another level. After all, that’s why the stuff got invented in the first place.
In this chapter, you’ll find moves using more than a half dozen pieces of unique equipment. Gear workouts, particularly those using kettlebells, can be a little tougher than your standard strength-training routine. If you’re just starting a fitness routine, work up to these gradually. On the other hand, the fresh challenge of these routines make them an excellent option to jumpstart the benefits for seasoned lifters who may have hit a plateau. So grab your gear and let’s go.
NEVER MISS A WORKOUT
Work travel can really mess up your ability to stick with an exercise program even if you’re staying at a hotel with a gym. It’s just a hassle to get down there sometimes. Exercise bands, which stow easily in a suitcase and can be used in your room, eliminate that excuse. Another piece of special gear to consider packing is a suspension training system such as the TRX, which consists of two nylon straps with loops at one end. The straps anchor to something sturdy, such as a door frame for many different bodyweight exercises: dips, pullups, triceps presses, shoulder extensions, and more.
Kick up your metabolism with kettlebells. Working out with these asymmetrical cannonball-like weights absolutely scorches calories. Researchers from the University of Wisconsin found that doing kettlebell snatches (a move where you simply squat and swing the bell, like the move on page 221) burns 20 calories a minute. That’s more than spinning, rowing, elliptical training, stair stepping, or swimming! The two 15-minute kettlebell workouts in this chapter can each burn close to 300 calories. And that’s just for starters. Factor in the muscle-building impact and the afterburn (the calories you burn after you exercise as your body repairs), and the total energy expenditure could shoot up by 50 percent.
Anatomy of a Kettlebell
The sculpting power of the kettlebell comes from its unique shape. The weight is asymmetrical, so your muscles have to work harder to balance and move it. That’s why you should start with a light weight (no more than 10 pounds) until you get used to the unweildy shape, and master ideal form.
HANDLE: For most moves, you hold onto the handle, so you can swing the bell and pass it from hand to hand.
HORNS: The sides of the handle are called the horns. For some moves, especially if you’re holding the bell upside down, you’ll hold on here.
BASE (OR BELL): The main part of the weight, which is round with a flat base.
Do these moves one after another with no rest between them. Rest for 60 seconds at the end of the circuit. Then repeat the circuit twice more.
A
• Hold the kettlebell with both hands in front of your torso and stand with your feet hip-width apart.
B
• Release the kettlebell into your right hand and move both arms behind your back. Grab the bell with your left hand and bring it back to the front (completing a full circle around your body). That’s 1 rep.
TIP: Keep your core engaged and avoid moving your hips throughout the entire move.
DO WHAT YOU LOVE
The bottom line to being fit for life: Find what you really enjoy and what gets you going, says Kristen Dieffenbach, PhD, an assistant professor of athletic coaching education at West Virginia University. “Try as many classes, running paths, and exercise machines as you can. Somewhere between swimming and spinning, you will click with an activity or two.” Spend your workout hours doing these types of exercise and you’ll find excuses to get out more often instead of skipping sessions.
REPS: Do 10, then switch directions and repeat without stopping to rest.
A
• Grab a kettlebell with both hands and stand with your feet wider than hip-width apart.
• Squat down until your thighs are nearly parallel to the floor.
• Keep your lower back slightly arched.
B
• Immediately stand and swing the kettlebell up to shoulder height.
C
• As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. Then swing it back to shoulder height as you stand.
• Swing the kettlebell between your legs.
• Push your hips back.
TIP: If you have any back problems, do this move without using a weight.
REPS: Do 15 to 20.
A
• Stand with your feet hip-width apart, the kettlebell on the floor between your feet.
• Squat down and grab the handle with both hands, keeping your back flat.
• Your arms should be straight.
B
• Brace your abs, squeeze your glutes, and slowly push down into your heels as you stand up, keeping your arms extended. That’s 1 rep.
REPS: Do 10 to 12.
• As you rise, thrust your hips forward.
A
• Hold a kettlebell upside down by the horns with both hands, arms extended overhead.
B
• Keeping shoulders down, chest forward, and abs tight, rotate your torso from the waist in a circle to the left.
• The kettlebell should make small, controlled halos overhead.
REPS: Do 6 circles, then switch directions.
Kettlebells bring cardiovascular, strength, and flexibility training together into one efficient workout. Here are four more classic kettlebell exercises. Alternate this circuit with workout 1, or combine the two when you have more time.
START HERE:
Do these moves one after another with no rest between them. Rest for 60 seconds at the end of the circuit. Then repeat the circuit twice more.
A
• Hold a kettlebell by the handle in your right hand, arms at your sides, palms facing in. Stand with your right foot 2 to 3 feet in front of the left, toes pointing forward, your back heel off the floor.
• Bend your knees, lowering your hips toward the floor, as you pass the bell under your right leg to your left hand.
B
• Then pass it over your right leg to your right hand as you straighten your legs
• Continue for 8 passes, then reverse arms directions and repeat. Next, repeat the exercise with your left leg forward.
REPS: Do 16 under each leg, switching directions every 8 reps.
A
• Stand with your feet wider than hip-width apart, knees bent into a quarter-squat position, back straight, and chest up. Hold the kettlebell behind your left leg with both hands, one arm on each side of your leg.
B
• Grab the bell with your left hand and swing it in front of your left leg, between your legs, and behind your right leg in a figure-8 pattern.
• Grab it with your right hand and swing it in front of your right leg, between your legs, then behind your left leg. That’s 1 rep.
TIP: The movement should be slow and controlled but fluid.
REPS: Do 10.
A
• Lie faceup on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder.
• Lock your elbow.
B
• Bend your left knee, place your foot on the floor, and prop yourself up on your left arm. Keep the weight directly in line with your shoulder and sit up until your back is straight.
• Reverse the movement to return to the starting position. That’s 1 rep.
• Place your left foot flat on the floor.
REPS: Do 5, then repeat on the other side.
A
• Grab a kettlebell and stand with your feet wider than shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet.
B
• Stand up and lift the weight to chest height.
C
• Grab the sides of the handle and push the kettlebell straight overhead.
• Lower it to your chest and then to the floor. That’s 1 rep.
REPS: Do 10.
It’s easy to dismiss exercise bands or tubes as lightweight tools for girls who don’t like to sweat. Nothing could be further from the truth. Despite their pretty colors and featherweight feel, exercise bands challenge your muscles with constant tension through a full range of motion, targeting parts that are often missed by free weights. And you can buy both the band style and rubber tube style in different resistance strengths to vary your exercise. The result is a powerful workout that you can take anywhere.
The first few times you do band exercises, you may feel more wobbly than usual. That’s because unlike free-weight lifting, where the resistance is toughest midlift and easier in both the starting and final positions, a band’s resistance becomes progressively more difficult from beginning to end and doesn’t ease up in the final position. Concentrate on keeping your movements slow, smooth, and controlled throughout.
Move from one exercise to the next without rest. When you complete the last move, rest for 30 seconds, then repeat the entire circuit two more times.
A
• Start in a pushup position, with your legs extended straight behind you and your hands shoulder-width apart. Position the band across your shoulder blades with tight resistance, each end tucked under a hand.
B
• Lower your body until your upper arms are parallel to the floor, then push back to the starting position. That’s 1 rep.
TIP: If you find this too difficult, start in a modified pushup position, resting on your knees.
REPS: Do 10 (or as many as you can).
A
• Stand with your feet hip-width apart, abs tight, band under both feet. Grasp the ends and raise your hands to shoulder height.
B
• Bend your knees and hips and sit back as though sitting in a chair, keeping your knees in line with your ankles.
C
• Push through your heels and return to the starting position, immediately lifting the right leg out to the side as you stand. Repeat to the opposite side. That’s 1 rep.
TIP: Use exercise tubing with handles for this exercise.
REPS: Do 10 to 12.
A
• Sit on the floor with your legs straight and loop the resistance band securely around your feet, holding an end in each hand, arms extended in front of you. Keep your back straight and shoulders square.
B
• Tuck your elbows close to your sides as you pull the band to each side of your torso, squeezing your shoulder blades together.
• Pause, then slowly return to the starting position. That’s 1 rep.
• Squeeze your shoulder blades together.
REPS: Do 10 to 12.
A
• Lie faceup, bend your hips and knees 90 degrees, and loop the band around your feet, crossing the band to create an X. Hold an end in each hand at the side of your hips.
B
• From this position, brace your core and slowly extend your legs into the air straight in front of you.
• Pause, then return to the starting position. That’s 1 rep.
REPS: Do 10 to 12.
Resistance bands allow you to produce specific muscle movements while minimizing the impact on your joints. Highly versatile, they can be used to mimic dozens and dozens of free-weight exercises. Here’s a workout of four more moves to alternate with Exercise Band Workout 1.
START HERE:
Move from one exercise to the next without rest. When you complete the last move, rest 30 seconds, then repeat the entire circuit two more times.
A
• With your feet shoulder-width apart, step on one end of the band. Stretch the other end up and over your head, place it on your shoulders, and rest it across your upper back.
B
• Now perform a squat by pushing your hips back and lowering your body until your thighs are at least parallel to the floor.
• Push back up to the starting position.
• Push your hips back as if sitting in a chair.
TIP: To make it harder, pull the band away from your sides.
REPS: Do 10 to 12.
A
• Attach the exercise band securely to a door handle. Turn so your back is to the door and grasp the handles, extending your arms out to the sides to about shoulder level, keeping your elbows soft.
• Step forward until the band is taut. Maintain a staggered stance, with one foot in front of the other, and keep your arms slightly bent.
B
• Without changing the angle of your elbows, pull your hands together in front of your body. Return to the starting position.
REPS: Do 10 to 12.
A
• Connect the ends of the band together with a knot or utility strap. Attach the band to the lowest hinge on a door. Lie faceup on the floor with your head closest to the door and your feet farthest from it.
• Grasp the ends of the band. Bend your elbows so your forearms are parallel to the floor and your hands are at eye level above your head.
• Bend your knees with your heels on the floor.
B
• Contract your abs and raise your torso as high as you can off the floor.
• Lower yourself back to the starting position. Perform the exercise as quickly as possible.
• Without moving your arms, curl up.
REPS: Do 10 to 12.
A
• Stand with your legs about hip-width apart. Tie the exercise band into a bow around both legs positioning it just above the ankles. It should be tight enough so it stays in place.
B
• Keeping your knees slightly bent and your back straight, take a giant step with your right foot to the right side.
• Then take a small step to the right with your left foot, returning your feet to about hip-width apart, keeping tension on the band.
• Then take a giant step with your left foot to the left, and a small step to the left with your right. That’s 1 rep.
REPS: Do 10 to 12.
Medicine balls may be the most functional workout gear going. These classic weighted balls (which now come in all shapes, sizes, and materials) allow for a wide range of motion and let you move your arms and legs and core fluidly, as if you were swimming or playing tennis. Medicine ball workouts really stimulate your central nervous system, especially if you’re tossing and catching the ball, so you’ll actually feel a good buzz when you’re done. You’ll find two medicine ball workouts below, designed with the help of strength and conditioning coach Jonas Sahratian, who trains the University of North Carolina Tar Heels.
Anatomy of a Medicine Ball
Ancient texts and artwork prove that the medicine ball is one of the oldest pieces of exercise equipment. Three thousand years ago, they were made of sewn animal bladders or skins filled with sand. Your grandfather probably worked out with the hand-stitched leather balls, but today they are usually made of polyeurethane or rubber and are filled with silicone or rubber chips. Today’s models come in all sorts of colors, sizes, and weights, typically from 2 to 25 pounds. Med balls are often used for rehabilitation exercise, but they are increasingly employed in core stability and balance training.
Complete each exercise back-to-back without resting. After the first circuit, rest for 1 minute, then repeat for a total of three circuits.
A
• Stand with your feet shoulder-width apart and knees slightly bent, hold the ball with your arms extended above your head.
B
• Without bending your elbows, rotate your arms counterclockwise, using the ball to draw large imaginary circles in front of your body. After completing all reps, repeat circles in a clockwise direction.
REPS: Do 10 in each direction.
A
• Stand about a foot away from a sturdy box or step, feet hip-width apart, holding a medicine ball at chest height in front of you.
B
• Keeping your upper body straight, step up onto the box with your right foot, straightening your right leg and extending the left leg out and back.
• Pause, and reverse motion, stepping back down to the floor.
• Press the ball out forcefully as you extend your leg back.
REPS: Do 10 to 12, then repeat with the left leg.
A
• Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold the ball above your head.
B
• Now, bend forward at your waist and mimic throwing the ball backward between your legs while holding the ball the entire time.
• Quickly reverse the movement with the same intensity and return to the starting position. That’s 1 rep.
TIP: The Wood Chopper is an excellent total-body warmup exercise to do before a weight workout.
REPS: Do 15 to 20.
A
• Stand holding the ball close to your chest with both hands, your feet just beyond shoulder-width apart.
B
• Push your hips back, bend your knees and lower your body until the tops of your thighs are parallel to the floor.
C
• Then, drive your heels into the floor to stand as you press the ball over your head.
• Lower the ball back to the starting position. That’s 1 rep.
REPS: Do 15 to 20.
A
• Hold the ball with both hands in front of your chest, with your arms straight.
• Spread your feet greater than shoulder-width apart.
B
• Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left.
• Then do the same to the right. That’s 1 rep.
REPS: Do 15 to 20.
A
• Squeeze a ball between your knees and lie on your back with your legs bent so your thighs are perpendicular and your calves are parallel to the floor. Hold your hands behind your head with your elbows out to the sides.
• Contract your abs and raise your upper back, shoulders, and head off the floor about 30 degrees.
B
• Slowly move your knees in a circular motion counterclockwise 5 times.
• Pause. Then slowly move your knees 5 times in a clockwise motion.
REPS: Do 5 in each direction.
A
• Grab a medicine ball with both hands and lie on your back. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest.
B
• Now, perform a classic situp by raising your torso into a sitting position.
• Lower back to the starting position. That’s 1 rep.
REPS: Do 15 to 20.
Here’s another “med ball” workout for variety. If you like the range of motion benefits of this piece of gear, supplement your ball with lighter and heavier models.
START HERE:
Starting with the first move, complete each exercise back-to-back without resting. After the first circuit, rest for 1 minute, then repeat for a total of three circuits.
A
• Grab a medium-weight medicine ball and stand with your feet shoulder-width apart.
B
• Step forward with your left leg and lower into a lunge, so your left thigh is parallel to the ground.
• Twist from your waist as far as you can to the right.
• Step forward and up, bringing the ball back to center. Repeat with your right leg and twist left to complete 1 rep.
• Keep hips facing forward as you twist, your upper body.
REPS: Do 10 to 12.
A
• Grab the ball, lie on your back, and raise your legs so they’re straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight.
B
• Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes.
• Lower yourself back to the starting position. That’s 1 rep.
• Keep your head in line with your body.
REPS: Do 15 to 20.
A
• Stand with feet in a wide straddle stance, toes pointed out about 45 degrees. Hold a medicine ball above your head.
B
• In one move, bend your right knee and your elbows, bringing the ball down over your right thigh as you squat back in that direction. Your left leg should stay extended throughout the move.
• Push off your right leg and extend the ball back overhead, returning to the starting position.
• Immediately repeat the motion in the opposite direction without resting. That’s 1 rep.
• Keep your left leg straight.
REPS: Do 15 to 20.
A
• Set an adjustable ab bench at a 45-degree angle. Lie down on it with your head toward the floor and hook your feet under the padded support bar. Hold a medicine ball at your chest as you lower yourself.
B
• As you curl up, chest-pass the ball straight up.
• Catch it at the top of the movement, then lower yourself and repeat.
REPS: Do 15 to 20.
A
• Lie on your back with your legs straight. Use both hands to hold the ball behind your head, arms straight back and barely off the floor.
B
• Simultaneously raise your torso and bend your right knee toward your chest, as you bring the ball over your knee and toward your foot.
• Repeat but reverse the movement, this time bending your left knee. That’s 1 rep.
• Bring the ball over your knee.
REPS: Do 15 to 20.
A
• Stand with legs wide apart in a straddle stance, toes pointing out about 45 degrees. Hold a medicine ball down in front of you, arms extended.
B
• Bend your knees about 45 degrees into a half squat.
C
• Then, without hesitating, stand back up and swing the ball up and to the right to just above shoulder height.
• Immediately squat again, bringing the ball back down in front of you and swinging it to the opposite side. That’s 1 rep.
REPS: Do 15 to 20.
A
• Stand with your feet shoulder-width apart and lean forward, knees slightly bent, to place both hands on a medicine ball on the floor.
B
• Slowly walk your feet away from your hands until your body is in a straight line from head to heels.
• You should move about an inch or two with each step.
• Hold for 1 second, then walk your feet back to the starting position. That’s 1 rep.
• Your body should form a straight line.
REPS: Do 10.
These versatile, large inflated balls (also known as Swiss balls) make flattening your belly a breeze, as they crank up the effectiveness of crunches and other core moves. In fact, stability ball moves work better than any crunch. In a California State University study of 18 men and women, researchers found that just doing pushups on a ball worked the abs and obliques as well as situps and crunches, while also toning the chest, shoulders, and arms as well.
For these routines, be sure to use a ball that “fits” you properly and isn’t too small or too large. As a rule of thumb, when you sit on top of the ball, your hips and legs should be bent 90 degrees. You’ll find two stability ball workouts in this chapter, both designed with the help of Ashley Ntansah, personal-training manager at Club H Fitness in New York City, and Micheal A. Clark, DPT, president of the National Academy of Sports Medicine.
Go from one exercise to the next without resting. When you’ve finished the last move, take a 60-second break, then do the circuit again.
A
• Kneel in front of a stability ball. Place your hands on top of ball, clenched in loose fists, palms facing each other. Keep your feet together. Lean forward slightly.
• Your elbows should be bent to 90 degrees.
B
• Pivoting from your knees, lean forward and roll your forearms along the ball as you extend your hips and drop your chest toward the ball.
• Stop when your body nearly forms a straight diagonal line from your shoulders to knees.
• Contract your abs, and pull the ball back to the starting position.
• Don’t let your hips sag.
• Brace your core.
REPS: Do 10 to 15.
A
• Lie facedown on a stability ball with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until the ball is under your shins.
• Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup. Your body should form a straight line from your heels to your head.
• Your hands should be below your shoulders.
B
• Keeping your legs straight, tighten your abs, exhale, and lift your hips toward the ceiling while pulling the ball toward your hands, as far as comfortably possible.
• Hold for a second. Then lower back to the starting position.
• Don’t round your back.
• Push your hips toward the ceiling.
REPS: Do 10 to 15 reps.
A
• Lie facedown on a stability ball and hold a pair of light dumbbells (no more than 5 pounds) with your arms hanging down to the floor, palms facing each other.
B
• Raise your arms back until they’re in line with your body, and pull your shoulder blades down and together.
• Hold for 2 to 3 seconds, then lower the weights.
• Lift your chest.
REPS: Do 10 to 15.
A
• Lie facedown on a stability ball with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until the ball is under your shins. Position your hands slightly wider than shoulder-width apart.
B
• Bend your knees, drawing them forward until your knees are on top of the ball and your hips are pointed toward the ceiling.
C
• Slowly drop your hips to the right side, allowing the ball to roll to the left; then immediately pull your hips back to the starting position and drop them to the left.
• That’s 1 rep. As you become more comfortable with the move, you can perform it at a slightly faster pace.
REPS: Do 10 to 15.
A
• Assume a pushup position by placing your hands on a stability ball, with your arms extended straight.
• Your body should form a straight line from your ankles to your head.
B
• Brace your abs, bend your elbows, and lower your chest toward the ball. Stop when your chest touches the ball. Pause, then push yourself up.
• Forcing yourself to balance on the unstable ball activates more muscle fibers in your chest and arms.
REPS: Do 10 to 15.
A
• Lie on the floor with your arms at your sides and place your heels on the ball. Press up, so that your hips are in the air and your torso forms a straight line.
B
• Next, pull the ball toward you, squeezing your hamstrings, and then roll it back out without dropping your hips to the ground.
TIP: Make the move harder by doing it one leg at a time.
REPS: Do 10 to 15.
A
• Hold a medicine ball in both hands. Place the top of your right foot on top of a stability ball and your left foot flat on the ground.
B
• Bend your left knee and lower your hips toward the floor, bending forward and touching the medicine ball on the floor in front of you. Press back to the starting position.
REPS: Do 10 to 15. Then repeat the exercise with the other leg.
You can do dozens of different moves on a stability ball. Here are some more that target your core, hips, and hamstrings. Alternate between workouts 1 and 2 during the week.
START HERE:
Go from one exercise to the next without resting. When you’ve finished the last move, take a 60-second break, then do the circuit again.
A
• Lie back with your shoulders on a stability ball, hands crossed in front of your chest, with your feet flat on the floor and knees bent 90 degrees.
B
• Contract your abs and move your feet inward as you sit up.
• Reverse the move by slowly walking your feet outward until you’re back in the starting position, keeping your abs engaged throughout the exercise. That’s 1 rep.
REPS: Do 20.
A
• Lie facedown with your torso on the ball, place your hands on the floor, raise your legs, and walk your hands out until just your thighs are on the ball.
B
• Squeeze your glutes and walk out until you’re in the plank position, with just your feet on the ball.
• Pull your abs in tight to keep your body stable. Hold for 5 seconds, then walk your hands back to the starting position. That’s 1 rep.
TIP: Try to walk as far out as you can; the farther you go, the harder it is.
REPS: Do 10 to 15.
A
• Lie on your left side on the stability ball, legs extended straight out and feet stacked. Position your left hand in a comfortable spot on the ball, and lift your hips so that your body forms a straight line.
B
• Keeping your body in that position, slowly raise your right leg. Pause, then slowly return to the starting position.
REPS: Do as many reps as you can in 1 minute, then repeat on the other side.
A
• Lie facedown on a stability ball and hold a pair of light dumbbells (no more than 5 pounds) with your arms hanging down and forward, with thumbs up, at 45-degree angles to the floor.
B
• Pull the weights to your chest, then lift them out to your sides.
• After rowing the dumbbells to the sides of your chest, extend your arms as if doing a chest fly.
C
• Finally, pull the weights back to the sides of your butt.
• Return the weights to the starting position. That’s 1 rep.
REPS: Do 10 to 15.
A
• Lie facedown on an exercise ball with both hands on the floor.
• Walk your hands out, allowing the ball to roll beneath your body until the ball is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup.
B
• Tighten your abs, and bend your knees, drawing them forward, so you bring your legs and the ball under your torso. Hold for a second.
• Straighten your legs and uncoil as you press back to the starting position.
TIP: To make it harder, perform the move with your hands on a step or bench.
REPS: Do 10 to 15.
A
• Lie faceup on a stability ball with your legs bent, hips raised, and feet flat on the floor. Extend your arms out to the sides and down toward the floor.
• Walk your feet out until you are balanced with the ball between your shoulder blades. Position your feet close together, thighs parallel.
B
• Contract your glutes and slowly raise your right foot and extend your right leg.
• Hold for a count of 10. Repeat to the other side. That’s 1 rep.
REPS: Do 5 to 6.
A
• Lie faceup on a stability ball with your legs bent and feet flat on the floor. Place your right hand behind your head and extend your left arm to the side and down, placing your fingertips on the floor for balance.
• Extend your left leg, foot flexed.
B
• Contract your abs and simultaneously lift your right shoulder up and to the left while drawing your left knee toward your right elbow. Return to the starting position.
REPS: Do 10 to 15, then switch sides.
A little instability makes all your muscles work harder. Performing exercises on sliding surfaces, such as plastic sliders known as ValSlides, or even paper plates, fires up more fibers, especially in your stabilizing muscles and core, for faster tone and a greater calorie burn. This total-body toner was designed by trainer Valerie Waters, author of Red Carpet Ready.
START HERE:
Do the prescribed number of reps of each exercise in the order shown. Move from one exercise to the next without resting. When you’ve finished the last move, pause 60 seconds, then repeat the circuit.
A
• Place a slide underneath your left foot and stand with your feet hip distance apart. Shift your weight to your right leg and extend your arms out in front of you, palms down, for balance.
B
• Bend your right knee 45 to 90 degrees (keeping your knee behind your toes) and slide the left foot on the slider out to the side as far as possible (keeping your weight on your right leg).
• Pull the left leg back to the starting position while straightening the right leg.
REPS: Do 10 to 15, then switch sides.
A
• Sit with legs crossed. Rest your right hand on your hip. Extend the left arm down to your side, palm on top of a slider.
B
• Lean to the left while sliding the left arm straight out in that direction.
• When the right hip lifts off the floor, press into the slide and pull yourself back into an upright position. That’s 1 rep.
REPS: Do 10, then switch sides.
A
• Stand with your feet hip-width apart, knees soft, with a slider under your left foot, arms at your sides.
B
• Press into the floor with your right heel and slide the left foot behind you to the right until the right thigh is almost parallel to the floor.
• Simultaneously, raise your arms and reach them across your body toward the right, turning to look in that direction. That’s 1 rep.
REPS: Do 12 to 15, then switch sides.
A
• Lie on your back with your knees bent, feet on the floor, and a slider under each foot. Place your hands behind your head so your elbows point out to the sides.
B
• Extend your right leg, sliding the foot along the floor as you contract your abs and lift your head and shoulders off the floor, twisting toward the left knee.
• Slide your right leg back to the starting position and repeat with your left leg. That’s 1 rep.
REPS: Do 12 to 15.
A
• Lie faceup with your knees bent, feet flat, and a slider under each foot. Place your arms at your sides, palms facing down. Squeeze your butt to lift your hips off the floor so your body forms a straight line from your knees to your shoulders.
B
• Keeping your abs and butt contracted, slide through your heels and straighten your legs until your butt almost touches the floor.
• Bend your knees and slide back into the bridge position. That’s 1 rep.
REPS: Do 8 to 12.
A
• Assume a push up position, arms extended, hands on the floor directly beneath shoulders, legs extended, balancing on toes, with a slider under each foot.
B
• Keeping your body in a straight line, slide the right knee toward your chest.
• Return to start and repeat with the left leg. That’s 1 rep.
REPS: Do 12 to 15 at a brisk pace.
A
• Assume a modified pushup position from your knees, arms extended, hands on the floor on sliders, directly beneath your shoulders.
B
• Bend your arms and lower your chest toward the floor as you slide your left hand back toward your ribs and your right hand out at a diagonal.
• Push up and slide both hands to start. Immediately repeat to the opposite side. That’s 1 rep.
REPS: Do 12 to 15.