Category Archives: Bi’s & Tri’s

Hip Heist

Hip Heist

Targets: Shoulders, back, chest, triceps, abs, and butt

Hip Heist

  • Start facedown on ground, balancing on hands and feet with arms extended, hips raised slightly.
  • Lift left hand and right foot off ground and rotate upper body to left as you bring right knee across body toward left armpit.
  • Pivoting on left foot with left knee bent, continue rotating torso until you’re faceup.
  • Place right foot on ground next to left and right palm down so that hands are on either side of hips, fingers pointing behind you with feet hip-width apart in front of you, knees bent 90 degrees.
  • Lift hips until torso is in a tabletop position.
  • Reverse move to return to start.
  • Do 3 sets of 20 reps.

Another great exercise from FitnessMagazine.com.

One Legged Curl

One-Legged Curl

The trick is all in the toning. Sculpt your arms sleek and sexy like Jillian Michael’s with her five go-to moves.

Targets: Biceps, abs, butt, and legs

One Legged Curl

photo by Andrew Southam

 

  • Stand on left leg, holding a 5- to 10-pound dumbbell in each hand, arms by sides, palms facing forward.
  • Lift extended left leg directly behind you and hinge forward at hips so that body is parallel to ground from head to left heel.
  • Maintaining one-legged position throughout, bring elbows to sides of ribs and then curl weights to shoulders.
  • Lower arms (extending them downward) and repeat.
  • Do 20 reps, then switch legs and repeat. Do 2 sets.

Thank you to FitnessMagazine.com for sharing this great exercise!