Shape Up – PLAN to action
Total comments: 10
Want to shape beautiful muscles and strengthen up then add these exercises to your training plan. This is perfect for all those ladies who are new to exercise – and even some men!!
Better yet this workout can be incorporated with the ‘New to Working out’ routine: Try to do Each workout Twice per week alternating between the two. You will require an exercise band for a few of the exercises.
Workout Structure:
- Do 10-20 repetitions of each exercise or as many as you can according to your fitness level.
- Each exercise is followed immediatley by the next as a circuit.
- Rest 1 minute and repeat the circuit 2 to 4 times.
- Remember to warm up and cool down properly
Exercises:
1: Band shoulder press – shoulders and triceps
Stand upright, knees bent. Stand on an elastic band and provide enough tension to do the exercise. Expand your chest and squeeze your shoulders back. With your hands facing forward push the band straight up over your head and inwards. Breathe out as you move up. Slowly lower keeping tension in the band.
2: Body weight Squats – quadriceps, hamstrings and glutes
Fold your arms across your chest. Place your feet shoulder width apart. Stand upright and look straight ahead (NEVER down). Move your hips back, bend your knees and sit back until your thighs are parallel to the floor. Don’t lift your heels or wobble and your knees. Stay upright. Push back up and breathe out. Do not lock your knees.
3: Band pull down – Back and biceps
Stand upright your arms shoulder width apart and straight over your head. Bend your arms and pull the band down behind your head while bringing the hands next to your shoulders. Breathe out as you pull. Return to the start slowly.
4: Glute raise – Hamstrings and glutes
Kneel on your hands and knees. Keep your abdominals pulled in and don’t arch your back. Raise your leg to 90 degrees where the thigh is parallel to the floor. Squeeze your butt and do not rotate your hips. Breathe out as your lift the leg. Slowly lower to the start.
Daniela I Do Not Have A Band And This Is The Exercise I Want To Do Can You Please Do Something Else Other Than Using That Can I Use A Jump Rope
thnx Daniela,
Great workout… Would you pls make this workout in (video) to see the right form of each exercise
thnx in advance
HI Quiana,
You need some form of resistance to do these upper body exercises with, so if you dont have bands or weights, try filling some bags with water or sand or using canned food tins or bottles.
Try and get some bands though, they are cheap and you can get a variety pack with a few different strengths for when you get stronger.
I hope to soon Cindy. In the meantime try and follow on the explanations provided. You cant go wrong! Good luck
Hi daneila I am 13 years and I’ve noticed that I’m eating to much and my tummy is fat and me legs are not sexy can u tell me what exercises I can do for this issue
Hi Sarah, its important that you and your family work on your eating habits. I would advise that you start some kind of sport activity at school if possible and that you become more active daily doing any activity that you love. Make sure you visit the doctor as well so that he can just check on your health.
Hi Daniela,
I am 5.3” struggling to lose my mid section from few years. I am 136 lb at the moment but everytime I get a comment from people” are you pregnant” which is upsetting…My waist is big around 35 inch. After I had my daughter in 2009 the muscles became lose and I dont know what to do to get me a nice waist size…Please help me with the intense but effective excercise. Help me
Hi Manis, please take a look at the videos on the site, there are some very effective routines demonstrated and highly intense. Good luck!
hi i have weight on my back chest and i have fat on my belly and i have have boom i want 2 lose weight from these places plz tel me some exercises i do some exer cises but my belly remains same and i want 2 enhance my chest thanx i wil wait for the reply
Hi Aysha, look at the workouts on the site, there is a workout for chest and core and full body workouts to loose belly fat. Good luck.