All in 1: The Butt, Leg, Arm and Core workout intro
I am going to show you a classic move that works your butt, legs, arms
and core.
When doing this exercise, make sure youcontinuouslyengage,
by flexing or squeezing, your abdominal (core) muscles.
One set takes about 15 seconds or more to complete, depending on the
speed that is best for your body. A set includes a tricep kickback,
bicep curl, shoulder press, side lift, and forward lift, all while
remaining in a deep lunge.You will be doing 10 sets on each leg.
Choose a weight that is best for your body strength. You don't want to
pick anything too heavy because you will be moving constantly.
If you find you are struggling with your form, or you are having
difficulty balancing or lifting your weights, change to a lighter weight
or take a minute break between reps. Maintaining form is important, so
if you need to rest, that is 100% okay.
As you continue to do this exercise over a period of time, it will
become easier and easier. Once it gets to the level where it's too easy,
switch to a heavier weight.
[highlight]IMPORTANT: Before you do this exercise, it is important you
consult your physician. If you have any knee, elbow or shoulder
injuries, I do not recommend this exercise.
By attempting and or doing this exercise and following these
instructions, you take responsibility for all risks.[/highlight]
step 1Stretch
The first thing you want to do is stretch, especially if you are
exercising in the morning. It is important that you warm up your
muscles, so you don’t strain them.
[highlight]Arms:[/highlight]
Stand up straight, take your right arm and pull it horizontally across
your chest with your left hand. With your left hand, push your right arm
towards your chest. You should feel stretching in your upper right arm.
Follow the same steps for your left arm, except use your right arm to push.
[highlight]Legs:[/highlight]
Stand up straight with your legs spread a little more than shoulder
width apart (the more your feet are separated, the less of a stretch you
will feel; if shoulder width apart is too painful, it is okay to start
at a wider width- in time, you will become more and more flexible). As
you exhale, bend your upper body as if you are going to touch the floor
with your hands. Instead of touching the floor, cross your arms, and
rest your forehead on your forearm (as pictured). Get your chest
as close as you can to your thighs. The closer you get, the more of a
stretch you will feel. Once you find the stretch results that are
comfortable for your body, start slowly swaying your upper body to the
right and left. By swaying to the right, the stretch will be
concentrated on your right leg, and vice versa. Do this stretch for one
minute and then bend your knees and[highlight]slowly[/highlight]
stand up straight.
[/url]
step 2 Deep Lunge
[highlight]Sub-Step 1:[/highlight]
With a weight in each hand, take a big step forward with your left foot.
[highlight]Sub-Step 2:[/highlight]
When balanced, bend your left knee to fall into a deep lunge (try to
bend at 90 degrees at your knee). This should force your right heel off
of the floor, allowing you to go into the deepest lunge you possibly can.
_____
Keep your back straight, and your shoulders pushed back. Tighten your
core (abdominal) muscles to keep your balance. Your weights should be at
your side.
[highlight]IMPORTANT: It is very important that you do NOT let your left
knee go over your left foot. Make sure your knee is above your ankle.[/highlight]
[/url]
step 3 Tricep Kickback
[highlight]Sub-Step 1: Refer to picture 1 below[/highlight]
Keeping your back straight and your core tight, lean your upper body
forward and pull your weights to your upper side, a little underneath
your armpits. Do not touch your arms to your body. Point your elbows as
high as you can towards the ceiling while leaving the weights at your
side. Do not let your elbows drift out.
[highlight]Sub-Step 2: Refer to picture 2 below[/highlight]
Lock your elbows in that position. Move only your forearms to push your
weights behind you and above your back. Continue to push the weights
until your elbows are straight. Hold for a second.
[highlight]Sub-Step 3: Refer to picture 3 below[/highlight]
Then, moving only your forearms, pull the weights back under your armpits.
[highlight]Sub-Step 4:[/highlight]
Straighten your posture again and bring your weights down to your side.
You will be in the same position you were in when you first stepped into
your lunge.
_____
By focusing on your upper body and arms, your lunge will probably not
be as deep as it originally was. That is okay. As long as you stay in a
lunge throughout this routine, you will be working your legs.
[highlight]IMPORTANT: Your upper arm and elbow should not move at all
during this step.[/highlight]
[/url]
step 4 Bicep Curl- Part 1
[highlight]Sub-Step 1: Refer to picture 1 below[/highlight]
Next, you are going to perform a bicep curl. Hold the weights so your
inner wrists and palms are pointing forward.
[highlight]Sub-Step 2: Refer to picture 2 below[/highlight]
While flexing (squeezing) your upper arm muscles and keeping your
wrists firm, pull the weights up and toward your chest by bending at
your elbow. Raise the weight until your knuckles are about 3-6 inches
from your shoulder. Keep your elbows at your side (do not let them flare
out), and do not let them touch your body.
step 5 Shoulder Press Bicep Curl Part 2
[highlight]Sub-Step 1: Refer to picture 1 below[/highlight]
Immediately after performing your bicep curl, start to push your
weights towards the sky above you. As you lift your arms, tighten your
shoulder, back and core muscles and turn your arms so your inner wrists
point forward (like they did in picture 1 of step 4). Lift your weights
to the sky until your elbows are straightened. Hold for two seconds.
[highlight]Sub-Step 2: Refer to picture 2 below[/highlight]
As you pull your weights back towards your chest, exhale and tighten
your shoulder and back muscles and turn your wrists so they point
towards your body. You will end in the same position as you were in when
you finished part one of the bicep curl.
[highlight]Bicep Curl Part 2: Refer to picture 2 & 3 below[/highlight]
To finish the bicep curl, tighten your upper-arm muscles and slowly
bring your weights back down to your side.
step 6 Side Lifts
Immediately after completing step 5, tighten your arm and shoulder
muscles and lift the weights until your arms are in a straight line
(making a 90 degree angle at your armpits), pointing to the sides. Hold
for two seconds then slowly bring the weights back down to your side
(like you were at end of step 5).
step 7Forward Lifts
Bring the weights to the front of your body.
Tighten your arm and shoulder muscles and pull the weights towards the
ceiling. The back of your hands should be towards the ceiling and your
arms should be straight. Hold for two seconds, then slowly bring weights
back down to side.
step 8Continuing with right leg and recap video
Slowly step out of your left-leg lunge, and immediately go
into a right-leg lunge and repeat all steps. Do 10 reps on each leg,
resulting in 20 lunges, 20 tricep kickbacks, 20 bicep curls, 20
shoulder presses, 20 side lifts and 20 forward lifts.
http://www.youtube.com/v/DmLCZFiroxo
All in 1: The Butt, Leg, Arm and Core workout
I am going to show you a classic move that works your butt, legs, arms
and core.
When doing this exercise, make sure youcontinuouslyengage,
by flexing or squeezing, your abdominal (core) muscles.
One set takes about 15 seconds or more to complete, depending on the
speed that is best for your body. A set includes a tricep kickback,
bicep curl, shoulder press, side lift, and forward lift, all while
remaining in a deep lunge.You will be doing 10 sets on each leg.
Choose a weight that is best for your body strength. You don't want to
pick anything too heavy because you will be moving constantly.
If you find you are struggling with your form, or you are having
difficulty balancing or lifting your weights, change to a lighter weight
or take a minute break between reps. Maintaining form is important, so
if you need to rest, that is 100% okay.
As you continue to do this exercise over a period of time, it will
become easier and easier. Once it gets to the level where it's too easy,
switch to a heavier weight.
[highlight]IMPORTANT: Before you do this exercise, it is important you
consult your physician. If you have any knee, elbow or shoulder
injuries, I do not recommend this exercise.
By attempting and or doing this exercise and following these
instructions, you take responsibility for all risks.[/highlight]
step 1Stretch
The first thing you want to do is stretch, especially if you are
exercising in the morning. It is important that you warm up your
muscles, so you don’t strain them.
[highlight]Arms:[/highlight]
Stand up straight, take your right arm and pull it horizontally across
your chest with your left hand. With your left hand, push your right arm
towards your chest. You should feel stretching in your upper right arm.
Follow the same steps for your left arm, except use your right arm to push.
[highlight]Legs:[/highlight]
Stand up straight with your legs spread a little more than shoulder
width apart (the more your feet are separated, the less of a stretch you
will feel; if shoulder width apart is too painful, it is okay to start
at a wider width- in time, you will become more and more flexible). As
you exhale, bend your upper body as if you are going to touch the floor
with your hands. Instead of touching the floor, cross your arms, and
rest your forehead on your forearm (as pictured). Get your chest
as close as you can to your thighs. The closer you get, the more of a
stretch you will feel. Once you find the stretch results that are
comfortable for your body, start slowly swaying your upper body to the
right and left. By swaying to the right, the stretch will be
concentrated on your right leg, and vice versa. Do this stretch for one
minute and then bend your knees and[highlight]slowly[/highlight]
stand up straight.
[/url]
step 2 Deep Lunge
[highlight]Sub-Step 1:[/highlight]
With a weight in each hand, take a big step forward with your left foot.
[highlight]Sub-Step 2:[/highlight]
When balanced, bend your left knee to fall into a deep lunge (try to
bend at 90 degrees at your knee). This should force your right heel off
of the floor, allowing you to go into the deepest lunge you possibly can.
_____
Keep your back straight, and your shoulders pushed back. Tighten your
core (abdominal) muscles to keep your balance. Your weights should be at
your side.
[highlight]IMPORTANT: It is very important that you do NOT let your left
knee go over your left foot. Make sure your knee is above your ankle.[/highlight]
[/url]
step 3 Tricep Kickback
[highlight]Sub-Step 1: Refer to picture 1 below[/highlight]
Keeping your back straight and your core tight, lean your upper body
forward and pull your weights to your upper side, a little underneath
your armpits. Do not touch your arms to your body. Point your elbows as
high as you can towards the ceiling while leaving the weights at your
side. Do not let your elbows drift out.
[highlight]Sub-Step 2: Refer to picture 2 below[/highlight]
Lock your elbows in that position. Move only your forearms to push your
weights behind you and above your back. Continue to push the weights
until your elbows are straight. Hold for a second.
[highlight]Sub-Step 3: Refer to picture 3 below[/highlight]
Then, moving only your forearms, pull the weights back under your armpits.
[highlight]Sub-Step 4:[/highlight]
Straighten your posture again and bring your weights down to your side.
You will be in the same position you were in when you first stepped into
your lunge.
_____
By focusing on your upper body and arms, your lunge will probably not
be as deep as it originally was. That is okay. As long as you stay in a
lunge throughout this routine, you will be working your legs.
[highlight]IMPORTANT: Your upper arm and elbow should not move at all
during this step.[/highlight]
[/url]
step 4 Bicep Curl- Part 1
[highlight]Sub-Step 1: Refer to picture 1 below[/highlight]
Next, you are going to perform a bicep curl. Hold the weights so your
inner wrists and palms are pointing forward.
[highlight]Sub-Step 2: Refer to picture 2 below[/highlight]
While flexing (squeezing) your upper arm muscles and keeping your
wrists firm, pull the weights up and toward your chest by bending at
your elbow. Raise the weight until your knuckles are about 3-6 inches
from your shoulder. Keep your elbows at your side (do not let them flare
out), and do not let them touch your body.
step 5 Shoulder Press Bicep Curl Part 2
[highlight]Sub-Step 1: Refer to picture 1 below[/highlight]
Immediately after performing your bicep curl, start to push your
weights towards the sky above you. As you lift your arms, tighten your
shoulder, back and core muscles and turn your arms so your inner wrists
point forward (like they did in picture 1 of step 4). Lift your weights
to the sky until your elbows are straightened. Hold for two seconds.
[highlight]Sub-Step 2: Refer to picture 2 below[/highlight]
As you pull your weights back towards your chest, exhale and tighten
your shoulder and back muscles and turn your wrists so they point
towards your body. You will end in the same position as you were in when
you finished part one of the bicep curl.
[highlight]Bicep Curl Part 2: Refer to picture 2 & 3 below[/highlight]
To finish the bicep curl, tighten your upper-arm muscles and slowly
bring your weights back down to your side.
step 6 Side Lifts
Immediately after completing step 5, tighten your arm and shoulder
muscles and lift the weights until your arms are in a straight line
(making a 90 degree angle at your armpits), pointing to the sides. Hold
for two seconds then slowly bring the weights back down to your side
(like you were at end of step 5).
step 7Forward Lifts
Bring the weights to the front of your body.
Tighten your arm and shoulder muscles and pull the weights towards the
ceiling. The back of your hands should be towards the ceiling and your
arms should be straight. Hold for two seconds, then slowly bring weights
back down to side.
step 8Continuing with right leg and recap video
Slowly step out of your left-leg lunge, and immediately go
into a right-leg lunge and repeat all steps. Do 10 reps on each leg,
resulting in 20 lunges, 20 tricep kickbacks, 20 bicep curls, 20
shoulder presses, 20 side lifts and 20 forward lifts.
http://www.youtube.com/v/DmLCZFiroxo
All in 1: The Butt, Leg, Arm and Core workout
