28-Day-Challenge-10-Minute-Toners-1

2 8 - DAY C H A L L E NGE1 0 - M I N U T E T O N E R SWEEK 11. Triceps DipTargets: triceps, shouldersSit on chair, knees bent,hands grasping seat. Walkfeet forward until butt isoff seat. Bend elbows,lowering hips. Press backup, straightening arms.Make it easier: Skip dips.Sit on chair, holding 1dumbbell in both handsoverhead. Bend elbows,lowering weight behindhead. Straighten arms,pressing weight overhead.2. Knee Push-Upwith PunchTargets: chest, shoulders,arms, coreStart in modified push-upposition, knees on floor.Keeping abs tight, bendelbows and lower chesttoward floor. Press backup to start and extendright arm at shoulder level.Continue alternating armswith each rep.Make it easier: Omit thepunch.3. Alternating ForwardLunge with Hammer CurlTargets: butt, legs, bicepsStand holding dumbbellsby sides. Step forward withright leg and slowly lowerinto a lunge while curlingweights toward shoulders.Press into right foot andreturn to start, loweringweights. Alternate front legwith each rep.Make it easier: Do lungeswithout weights.POWER MOVE:4. Split JumpTargets: butt, legs (andboosts heart rate!)Start in a shallow lunge,right foot 2 to 3 feet infront of left foot. Jump upand, while in the air,scissor-kick so you landwith left leg forward,immediately lowering intoa shallow lunge. Alternatefront leg with each rep.Make it easier: Skip jumps;do alternating lunges.prevention.com/28daychallenge

2 8 - DAY C H A L L E NGE1 0 - M I N U T E T O N E R SWEEK 21. Back TonerTargets: back, coreLie on back with legs intabletop position, holdingdumbbells above chest,arms straight and in linewith shoulders. Contractabs while lowering weightspast head, elbows slightlybent. Keeping abs tight, raisedumbbells back to ceiling.2. Roll-Up with Chest PressTargets: abs, chest,shouldersLie on mat with kneesbent and feet flat, holdingdumbbell with both handsa few inches above chest,elbows bent. Slowly rollup into sit-up position,straightening arms andpressing weight forward.3. Triceps Press Back withToe-Tap LungeTargets: triceps, buttStand with feet together,knees slightly bent, dumbbellscurled toward chest.Tap left foot behind youwhile straightening elbowsand extending arms back,squeezing triceps. Alternatelegs with each rep.POWER MOVE:4. Squat JumpTargets: legs, butt (andboosts heart rate!)Start in low squat, armsextended by sides. Jumpup, straightening legs andlifting feet off the floorwhile extending armsoverhead. Land softly,lowering into next squat.Make it easier: Keep feetflat on floor, knees bent.Make it easier: Perform themove without weight.Make it easier: Skip the toetaps.Make it easier: Do regularsquats instead.prevention.com/28daychallenge

2 8 - DAY C H A L L E NGE1 0 - M I N U T E T O N E R SWEEK 31. Cross-Behind Lungewith Tank-Top TonerTargets: legs, butt, andshouldersStand with feet hip-widthapart, holding a dumbbellin each hand, with armsextended at sides andpalms facing body. Crossright leg behind left andbend knees, loweringbody until left thigh isnearly parallel to floor.Press into left foot to riseback to starting positionwhile lifting arms straightup until parallel to floor.Repeat on other side.Make it easier: Do thecross-behind lungewithout weights.2. 3-Point Knee PushupTargets: chest, shoulders,arms, and coreKneel on a mat. Walk handsforward into modifiedpush-up position, with armsdirectly under shoulders,body forming straightline from head to knees.Bending elbows, lowerchest until upper arms arenearly parallel to floor andsimultaneously lift right leg,squeezing glutes. Pressback to starting position,straightening arms whilelowering right knee backto mat. That’s 1 rep. Donext rep with left leg raised.Continue alternating legs tocomplete the set.Make it easier: Skip the legraise and just do modified(knee) push-ups.Challenge yourself: Do themove on your hands andtoes instead of on yourhands and knees.3. Knee TuckTargets: core, chest, andshouldersStart in plank position,abs tight and shouldersover wrists. Pull rightknee toward chest whilerounding back slightly,pulling belly button tospine. Slowly press right legback to start to complete1 rep. Repeat on left side.Continue alternating kneesfor duration of set.Make it easier: Start inplank position, abs tightand shoulders over wrists.Pull left knee toward chestwhile rounding back slightly,pulling belly button to spine.Slowly press left leg backto start to complete 1 rep.Repeat on right side. Continuealternating knees forduration of set.POWER MOVE:4. Speed Skater!Targets: legs, butt (andboosts heart rate!)Stand with feet hipwidthapart and arms bysides. Hop to the right,landing on right footwhile sweeping left footdiagonally behind rightleg and swinging left armacross body and rightarm behind back. Jumpto the left, switching legsand arms, to complete1 rep. Continue hoppingfrom side to side withoutpausing for duration of set.Make it easier: Stand withfeet hip-width apart andarms by sides. Hop toleft, landing on left footwhile sweeping right footdiagonally behind leftleg and swinging rightarm across body and leftarm behind back. Jumpto right, switching legsand arms, to complete1 rep. Continue hoppingfrom side to side withoutpausing for duration ofset.prevention.com/28daychallenge

2 8 - DAY C H A L L E NGE1 0 - M I N U T E T O N E R SWEEK 41. Surrender OverheadPressTargets: legs, butt,shoulders, and coreKneel on the mat, holdingdumbbells by sides. Stepforward with right leg,knee bent and foot flaton floor. Bend elbows andlift weights to shoulderheight, palms facing body.Straighten right leg whilestepping left leg forwardand come into standingposition, extending armsoverhead and pressingweights to ceiling. Lowerweights to shoulderheight, then step backwith left foot, bendingright knee and bringingleft knee to floor. Stepright leg back to return tostarting position, loweringweights to sides. That’s 1rep. On next rep, start bystepping left foot forward.Continue alternating sidesfor duration of set.Make it easier: Sit in achair, holding weightsover shoulders with armsbent. Stand up and thenpress weights overhead,extending arms. Lowerweights to shoulders,then sit back in chair tocomplete 1 rep.2. Triceps Press withAlternating Side Leg LiftTargets: triceps, thighs, andbuttStand with feet hip-widthapart, holding 1 weight inboth hands behind head,elbows bent and close toears. Straighten arms tolift weight overhead whilelifting right leg out to side.Bend elbows and lowerweight behind head whilelowering right leg to complete1 rep. On the next rep,lift left leg out to the side.Continue alternating legsfor duration of set.Make it easier: Standwith feet hip-width apart,holding 1 weight in bothhands behind head,elbows bent and closeto ears. Straighten armsto lift weight overheadwhile lifting left leg outto side. Bend elbows andlower weight behind headwhile lowering left leg tocomplete 1 rep. On nextrep, lift right leg out to side.Continue alternating legsfor duration of set.3. Army Crawl on KneesTargets: core, arms, andshouldersStart in a modified plankposition, knees on matand wrists directly undershoulders. Keepingspine straight and abscontracted, lower rightforearm to the mat andthen left forearm, cominginto modified forearm plank.Press right palm into mat,straightening arm, andthen left, coming back tostarting position. That’s 1rep. On your next rep, startby bringing left forearmto the mat. Continuealternating lead arms foreach rep for duration of set.Make it easier: Omit thecrawl and hold a modifiedplank for 20 to 30 seconds.Challenge yourself: Do themove on your hands andtoes instead of your handsand knees.POWER MOVE:4. Plié Heel ClickTargets: thighs, butt (andboosts heart rate!)Stand with feet a few feetapart and toes slightlyturned out. Bend knees,lowering torso and keepingback straight. Thenjump up and, while in air,straighten legs and clickheels together. Land softlywith feet a few feet apartand toes slightly turnedout, then immediatelylower into your next plié.Make it easier: Omit thejump and do a regular pliésquat.prevention.com/28daychallenge