Sexy ladies this one is for you! These are powerful movement that will strengthen your mind body and spirit. I enjoy this workout so much. The movements are challenging but you don't need heavy weight. They also are timed exercises and not rep based.
Try to finish 3 sets. It should only take you 30 minutes.
Start in downward dog (inverted V palms and feet on ground) with feet more than shoulder width apart. Bend knees so they hover just above ground.
Place right heel on ground, toes pointed out to side. Lift right hand; extend bent left leg to right. Use core strength to hover for 2 breaths.
Being left hip through, licking leg straight out, foot flexed. lift right hand slightly forward; balance here for 3 breaths. Return to start. Do 30 seconds worth on one side. Switch sides and repeat.
One-leg touch and bicep curl
Stand with your feet hip-width apart, holding a dumbbell in each hand. Raise your left foot behind you, balancing on your right leg.
Bend forward, touching the weights to the ground on either side of your right foot.
Stand, lifting your left knee in front of your body while curling the weights toward your chest. Keep your elbows tucked in to the sides of your body. Do one minute worth.
Clam Dig with Rotation
Lie on your left side with left hand supporting head, elbow bent. Bend knees 45 degrees in front of body. Hold a dumbbell in right hand with elbow pressing into right side. Lift both right leg and arm toward ceiling; hold for 2 seconds and lower. Keep hips stacked and right upper arm on side throughout the exercise. Do 30 seconds; switch sides.
Pile Squat with Hammer Curl/Biceps Curls
Stand holding holding weights in each hand, arms at sides with palms facing each other and toes pointed out. Bend knees 90 degrees, keeping knees aligned over toes, while curling weights toward shoulders with thumbs up; keep elbows tucked into sides. After 1 rep, straighten legs (keep feet wide) and do a regular biceps curl, turning arms out 45 degrees. Lower and repeat pile squat and hammer curl; do 1 minute, alternating moves.
Too easy: do the entire exercise balancing on your toes.
(picture to come) Picture a person jumping in the air with weights in each hand raised above this head. Then another picture of a person in a lunge position with the weights at shoulder height. This is the motion. Jumping from your lunge to another lunge alternating legs while lifting the weights over head on the jump.
Here is how:
Hold dumbbell at shoulder level. Use a weight that is a bit lighter than what you'd use for ordinary lunges.
Lunge forward on your left leg and drop your right knee to an inch above the ground. As you come out of the lunge, push off both legs so that they leave the floor, and heft the weights upward. While in the air, move your right leg to the forward position and your left leg back, land and repeat for the other side. Continue for 1 minute.
Squat with Leg Abduction And Lateral Raise
Hold a pair of dumbbells at your sides and stand with your feet hip-width apart. Brace your core and lower your body into a squat. As you return to standing, lift your right leg out to the side while raising your arms until they're in line with your shoulders. Repeat with the left leg, and continue alternating for 1 minute.
Stand with feet hip-width apart, holding light dumbbells at sides. Sink hips into a squat. Keeping your back straight and abs tight, lean forward from hips, and extend arms in front of you to shoulder height, palms down. Press arms toward hips and behind you, so palms face up at the top. Return to start and repeat. Do 1 minute front to back.
Front Raise with Triceps Press
Stand with feet hip-width apart holding weights with palms down. Raise arms to shoulder height; pause for 1 count, then continue to lift arms overhead (not shown). Rotate arms so palms face each other and bend elbows, lowering weights behind head. Straighten arms; return to starting position and repeatfor 1 minute.
Place 2 dumbbells (or pillows, or any small items) about 6 feet apart on the floor. Stand between them, then run to the left side, leaning down to tap dumbbell with right hand. Return to center and repeat on right side. Keep head up while running and move as quickly as possible for 1 minute.