Smart Weight Loss March 2018

5 PUSH-UP
Push-ups typically target your core,
shoulders, arms, and chest. Start in a full
push-up position with the palms on the
ground under your shoulder and your
legs extended with the toes tucked under,
your abs tight, and head lined up with
your spine. Lower your chest towards the
ground and keep your abs engaged then
press back to start then repeat.
6
STANDING WINDMILL
The standing windmill targets the
obliques, abs, and shoulders. Stand with
your feet slightly wider than shoulder
-width apart with your toes slightly turned
out, holding a dumbbell in your left hand
while your arms are extended out to the
sides at shoulder height. Bend your torso
slowly to the right and bring your right
arm towards the ground and your left arm
towards the sky. Hold for one count then
return to start and repeat. Perform the
specified repetitions and then switch sides.
7
REVERSE LUNGE WITH BICEPS CURL
The reverse lunge with biceps curl
helps you target your core, hamstrings,
calves, quads, and biceps. Stand with the
feet hip-width apart, holding weight with
your arms at the sides and palms facing
forward. Lunge your left foot behind you,
bend your knee, and keep your right knee
in alignment over your ankle while you
bring your left knee towards the ground.
When lunging back, curl weights towards
your shoulders and keep your elbows
pressed into the sides and your palms
slightly turned out. Return to the starting
position then repeat with the opposite leg.
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| March 2018