Plea Squats
Stand holding one weight, cupped between your fingers
with both hands. Feet should be set wide apart. Slowly
lower body until the weight almost brushes the floor or
until your hips are at your knee level. Keep your back
tall and slowly return to the start position and repeat.
*Great for total thigh as well as inner and your backside*
Stand holding one weight, cupped between your fingers
with both hands. Feet should be set wide apart. Slowly
lower body until the weight almost brushes the floor or
until your hips are at your knee level. Keep your back
tall and slowly return to the start position and repeat.
*Great for total thigh as well as inner and your backside*
Step Down Squats with Side Leg Lifts
Stand on the end of a step. Hold your weight the
same as the first exercise. Step gently off the side
to a deep squat and as you come back up, slowly
lift the leg up to the side and repeat. Do all reps
on that leg before beginning the other.
*Great for total thigh as well as backside and hips*
Stand on the end of a step. Hold your weight the
same as the first exercise. Step gently off the side
to a deep squat and as you come back up, slowly
lift the leg up to the side and repeat. Do all reps
on that leg before beginning the other.
*Great for total thigh as well as backside and hips*
Bent Leg Hamstring Dead Lifts
Holding a moderate set of weights. Stand with feet close
together. Keeping your knees softly bent, slowly lower
your upper body forward, keeping a "flat back". Lower
your upper body until you feel a gentle stretch in the
back of your thighs. Hold there for about 3 seconds
and SLOWLY return to a standing positions and repeat.
*Great for shaping the back of your legs as well as brining
up the rear*
Holding a moderate set of weights. Stand with feet close
together. Keeping your knees softly bent, slowly lower
your upper body forward, keeping a "flat back". Lower
your upper body until you feel a gentle stretch in the
back of your thighs. Hold there for about 3 seconds
and SLOWLY return to a standing positions and repeat.
*Great for shaping the back of your legs as well as brining
up the rear*
Have Fun and Pump It Up!!!
Power On,
Candace
The above article was written by Candace Grasso,
June 2008 for www.fitisitcardio.com
To contact Candace, email her at candace@fitisitcardio.com
Power On,
Candace
The above article was written by Candace Grasso,
June 2008 for www.fitisitcardio.com
To contact Candace, email her at candace@fitisitcardio.com
| Candace's 20 Minute Lower Body Workout |
Lunges Up Onto Step
Holding a set of weight, stand on top of a
step. Take your right leg off the step as you
slowly reach behind you to the floor into a
lunge. Slowly return to the top of the step
and repeat. Finish all reps with that leg
before starting again with your left leg.
*Great for the whole leg and for seriously
bumping up the booty*
Holding a set of weight, stand on top of a
step. Take your right leg off the step as you
slowly reach behind you to the floor into a
lunge. Slowly return to the top of the step
and repeat. Finish all reps with that leg
before starting again with your left leg.
*Great for the whole leg and for seriously
bumping up the booty*
| Candace's 20 Minute Upper Body Workout |
Standing Back Rows
Holding a dumbbell in your right hand, bend your
knee's and lower body to a semi squat position. Place
your left hand on your left leg for support. Lower the
weight until your arm is extended fully. Pull the weight
up to your side and squeeze your back as if you were
staring and old lawn mower. Finish all reps on that side
then switch sides and repeat.
* Great for tightening the sides and middle of your back*
Holding a dumbbell in your right hand, bend your
knee's and lower body to a semi squat position. Place
your left hand on your left leg for support. Lower the
weight until your arm is extended fully. Pull the weight
up to your side and squeeze your back as if you were
staring and old lawn mower. Finish all reps on that side
then switch sides and repeat.
* Great for tightening the sides and middle of your back*
Chest Fly/Tricep Combo
Using a body ball or a bench, lie flat on your back holding weights straight
above shoulders. Begin by slowly opening and lowering your arms. Do so
while keeping a bend in your elbows. Feel a nice stretch in your chest and
then return to the starting position. Continue from there to the tricep drops
by bending at the elbows and slowly lowering the weights to either side of
your head with a 90 degree angle at the elbow. Return to the start posting
squeezing the back and side of the arms. Now start over for your second
rep. with the chest fly again. Continue alternating between on chest fly
and one tricep drop until you have done 10 to 12 total.
*Shapes side and middle of chest as well as back and sides of upper arms*
Using a body ball or a bench, lie flat on your back holding weights straight
above shoulders. Begin by slowly opening and lowering your arms. Do so
while keeping a bend in your elbows. Feel a nice stretch in your chest and
then return to the starting position. Continue from there to the tricep drops
by bending at the elbows and slowly lowering the weights to either side of
your head with a 90 degree angle at the elbow. Return to the start posting
squeezing the back and side of the arms. Now start over for your second
rep. with the chest fly again. Continue alternating between on chest fly
and one tricep drop until you have done 10 to 12 total.
*Shapes side and middle of chest as well as back and sides of upper arms*
Bicep/Shoulder Press Combo
Seated on Body Ball or Bench, Hold weight
down at your sides, curl them up to your
shoulders for your biceps. Now twist the
weights so that your palms are facing away
from you at the tops of your shoulders.
Slowly raise your hands over head until your
arms are extended and your elbows are
“softly straight”. Slowly lower weights back
down to top of shoulders, twist them back
until your palms are facing your body and
lower to finish the bicep curl and repeat.
*Shapes are biceps and shoulders and core*
Seated on Body Ball or Bench, Hold weight
down at your sides, curl them up to your
shoulders for your biceps. Now twist the
weights so that your palms are facing away
from you at the tops of your shoulders.
Slowly raise your hands over head until your
arms are extended and your elbows are
“softly straight”. Slowly lower weights back
down to top of shoulders, twist them back
until your palms are facing your body and
lower to finish the bicep curl and repeat.
*Shapes are biceps and shoulders and core*
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
2008 Stadium Trek, Team PowerBar
| KICK YOUR TRAINING INTO |
| WITH CANDACE'S SIX WEEK BEACH BODY WORKOUT SIX WEEKS TO A SUPER SUMMER SLIM DOWN! |