pilates exercises
fitness women
workout programs
exercise routine
muscle fitness

You need: Dumbbells

1. Lunge jacks
Lower into lunge with one arm raised next to your ear as well as the other behind your hip. Push off front leg, leaping right into air. Land in a lunge on the other leg, with opposite arm raised, and repeat. Do 20 reps, changing sides as you go.

Perfect your form: Avoid locking knees when you land.
Dial it down: Avoid the power leap. Execute fixed lunges.
Amp it up: Move forward as you do the exercise.

2. Single-leg bent-over row
Holding a pinhead in each hand, joint forward, lifting one leg parallel to the floor as well as prolonging arms directly. Bend elbows towards your chest. Pause, after that reduced arms again. Do 15 reps, then change legs as well as do 15 more.

Perfect your form: Squeeze shoulder blades with each other at the top of each row.
Dial it down: Do rows with both legs on the ground.
Amp it up: Use heavier weights.

3. Plank kick-ups
Start in plank placement with your arms directly. Bend one leg right into breast, after that push it back as well as raise towards ceiling, shifting your body into an upside down V form. Return knee to breast, reducing hips. Repeat 20 times on the same leg, then change legs and do 20 more.

Perfect your form: Keep your chin far from chest.
Dial it down: Hold slab, alternate pulling knees to chest.
Amp it up: Do a push-up in between cycles.

4. Curtsy lunge with side lifts

Holding dumbbells, tip one foot diagonally behind the various other and also bend both knees. Straighten out legs, reaching back leg and also arm bent on the side, as you crinkle the other arm to your ear. Go back to curtsy lunge. Do 10 reps on each side.

Perfect your form: Use slow-moving and also controlled movement.
Dial it down: Ditch the dumbbells.
Amp it up: Do 3 to 5 bicep curls while in lunging position.

Calorie-burning bonus: Maintain your heart price up by hopping rope (or resembling the movement) for 60 secs between exercises.