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 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