DON'T EVEN THINK ABOUT IT
this is where CONSISTENCY comes into play and a new keyword-
PERSEVERANCE
THE GOAL IS TO TONE AND FIRM BY GETTING A COMPLETE BODY WORKOUT
If at this point you are feeling pain, I suggest you use sportscreme before and after your workouts.
Take Your Protein Shake (Optional)
10 Minute Warm-Up Exercises
CARDIO
Walk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile.
Rest for five minutes.
QUADS AND HAMS
2 sets of 10.
Exercise Data
Tips: Same as the Dumbbell Squat except you put a bench behind you. Go down and barely touch the bench, but do NOT sit on it at all. This is just to help you make sure that you go all the way down on each rep.Plie Dumbbell Squat
Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Position your feet 2-4 inches wider than your shoulders. Hold one dumbbell in front of your body. Point your toes out at a 45 degree angle. While standing upright, keep your knees slightly bent with your hips in a neutral position. Don't arch your lower back. To begin the exercise, start by moving your hips back like you were going to sit in a chair. Then, bend your knees letting them follow the exact angle of your toes. Lower your body until your thighs are parallel to the floor or to a position that feels comfortable to you. Exhale and return to the starting position. Remember to maintain good posture with your chest up. Also, keep your feet flat on the ground throughout the movement.
Dumbbell Lunges
Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps, Calves
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position!
Flutter Kicks
Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps
Equipment: BodyOnly
Mechanics Type: Compound
Tips: On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. Lift one leg higher then the other and alternate. Move each leg as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg.
Lying Leg Curls
Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation
Tips: Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.
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