Little black dress exercise: 4 weeks becomes slim, strong and sexy

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Muscular man working out in gym doing exercises with dumbbells at biceps, strong male abs

Carving plan
This is the party dress season. How do you feel and feel your LBD (this is a little black dress) without restricting your own Seltzer and shrimp cocktail? Use our ultra-fast routines, created by Marco Reed, owner of the Los Angeles Get Beyond Fit. The 12-minute intensity routine starts here to locate your highest trouble area.
Add in 30 minutes we do any aerobic exercise program (rope skipping training and taijiquan interval), can be up to 300 calories in 30 minutes, very suitable for no work time of the season. By January 1, you’ve lost five pounds, and according to our party diet, you can cut a full 10 without your vacation in deprivation mode.
Your 12-minute carving program
For busy days!
What you need: two pairs of dumbbells (5 to 8 pounds and 10 to 12 pounds) and a 2-pound ankle.
How often: the discontinuous days are three times a week.
Plan: burn more than 400 calories according to the intensity of our fat workout routine.
1. Rotation of trunk
Target: shoulders, abs, oblique muscles
Lie about 6 inches on your chest and hold an 8 – to 10-pound dumbbells in your hands. Knees bent 90 degrees, thighs perpendicular to the ground. Tilt your knee to the left 45 degrees, shoulders and dumbbells to the right 45 degrees. Do 12 to 15 times per side. Bite on the body until the dumbbell extends to your toes, 12 or 15 more times.
Too easy? Try this: rotate it once for each side, then direct it directly towards your toes. Continue to exercise for 2 minutes (about 30 times each time) and do not rest.
2. Alternating shoulders
Goal: shoulder, thigh, calf
Stand with your feet apart, each hand holding 5 to 8 pounds. Raise your feet. Raise your heel, raise your left arm to the left shoulder high, and your right arm forward to shoulder height. Maintain 2 counts, return to the starting position, and switch weapons. Do 15 times on each side.
Too easy? Try this: exercise on the stairs or on the bottom of the bench to challenge your balance. Every time you switch your arm, you have to lift a calf.
3. The warrior sprint
Goal: shoulders, abs, buttocks, thighs, calves
Stand on your left leg, swing from your waist and make your chest parallel to the ground. Extend your right leg to your back and extend your arms to your side. Hold for 30 seconds; Return to the starting position (not shown). Put your hands on your hips and take a step back with your right foot. Hold it twice, then turn right. Do 10 reverse lunges on your right leg and bring your toes behind you. Go back to the starting position. Switch sides and repeat.
Too easy? Try this: to challenge your upper body, keep your arms straight and your palms facing each other.
Squats under the power of travel
Goal: back, arm, butt, leg
Take a 5-8 pound dumbbells with your hands horizontally in front of the chest. Squat down and hold for 2 seconds. Use your hands in front of your chest level. Squat down and hold for 2 seconds.
Jump up, it’s like you’re on the volleyball net. Meanwhile, lift dumbbells and straighten your arms. When you land, return the weight back to your chest. Do 12 to 15 representatives. Revise, stand up, don’t let your feet off the floor. The dumbbell heads, arms stretched. When you land, return the weight back to your chest. Do 12 to 15 representatives. Revise, stand up, don’t let your feet off the floor.
Too easy? Try it: every time you log in a few inches – it will force you to jump higher to push yourself forward.
Alternate push-ups
Target: shoulders, chest, arms, abs, legs
Start in a full push-up position with your hands on the floor under your shoulders, legs stretching, and your abs tight. Do 1 push-ups. Once you’re done, place your knees on the floor and do a bent knee brace. Do 20 to 25 times.
Too easy? Try this: you can do all the push-ups on your toes, and you can do push-ups every three times.


Use a hammer/bicep curls
Target: biceps, buttocks, thighs
Stand aside, holding a 10-12-pound dumbbell, arms folded, palms facing each other, toes pointing. Bend your knees 90 degrees, keep your knees aligned, and raise your shoulders. Keep your elbows on the sides. Each hand dumbbell, arms crossed, palms face to face, toes point out. Bend your knees 90 degrees, keep your knees aligned, and raise your shoulders. Keep your elbows on the sides.
After 1, straighten your legs (keep your feet wide), and make a regular bicep curl and give your arm 45 degrees. Lower and repeat the plie down and the hammer curl; Do 12 to 15 times, alternating.
Too easy? Try this: do the whole exercise to balance your toes.
7. Rotary clam excavation
Goal: shoulders, buttocks, thighs
Bend your left elbow with your left elbow. Knees are bent 45 degrees in front of the body. Hold a 5-8 pound dumbbell with your right hand and press the right elbow. Lift your right leg and arm toward the ceiling; Hold for less than 2 seconds. Keep your hips stacked and your right upper arm throughout the movement. Do 15 on the switch side. The dumbbell presses right elbow to the right. Lift your right leg and arm toward the ceiling; Hold for less than 2 seconds. Keep your hips stacked and your right upper arm throughout the movement. Do 15 on the switch side.
8. Weighted back expansion
Goal: shoulders, arms, back, buttocks, thighs
Wrap 2 pounds of weight (or no weight) around each ankle and quadriplegic. Extend the left arm to the height of the head and the right leg to the hip height. Slowly touch your left elbow to your right knee. Stick to it twice, then stretch out your arms and legs. 10 to 15 delegates; Switch sides.
Too easy? Try this: put 5 pounds of dumbbells at the front of each hand and lift the weight as you stretch and curl. The dumbbells are in front of each hand and then lift the weight as you stretch and curl.
Heart components
The fat blasting routine of walking tai chi and jumping rope burns up to 300 calories in 30 minutes. If your joints are hard to jump rope, jog or get in place, or do some calisthenics, such as knee lifts and lateral moves. It’s hard to jog or walk on your joints, or do some calisthenics, such as knee lifts and lateral moves.

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