For best results, do 12 to 15 reps of each exercise, and 2 to 3 sets every time. Switch sides so your muscles develop evenly, and take it by aprilrwilson7
aprilrwilson7
aprilrwilson7 For best results, do 12 to 15 reps of each exercise, and 2 to 3 sets every time. Switch sides so your muscles develop evenly, and take it
Get In Shape
Best arm workout!! Slim arms!!    Tone It Up trainers, Karena Dawn and Katrina Hodgson, show you 5 circuit moves, best arm workout, that target key muscles to burn the bulge in your arms.  Complete 3 sets of each exercise for 12-15 reps, and soon you'll see sleeker, slimmer and FLAB-U-LESS arms!      For more workouts videos, fitness tips and he... by darcy
darcy
darcy Best arm workout!! Slim arms!! Tone It Up trainers, Karena Dawn and Katrina Hodgson, show you 5 circuit moves, best arm workout, that target key muscles to burn the bulge in your arms. Complete 3 sets of each exercise for 12-15 reps, and soon you'll see sleeker, slimmer and FLAB-U-LESS arms! For more workouts videos, fitness tips and he...
Craft ideas for the Boys
Best for: Eliminating bat wings  How to do it: Lie faceup with feet on floor, knees bent, a 5-lb dumbbell in each hand. Keep them a few inches off floor. Keeping arms straight, raise left arm over chest while right arm stays over head. Lower to start and repeat. Do 15 reps with left arm, then switch sides. Do 2-3 sets. by candice
candice
candice Best for: Eliminating bat wings How to do it: Lie faceup with feet on floor, knees bent, a 5-lb dumbbell in each hand. Keep them a few inches off floor. Keeping arms straight, raise left arm over chest while right arm stays over head. Lower to start and repeat. Do 15 reps with left arm, then switch sides. Do 2-3 sets.
To order
For best results do a workout of 3 sets of 12 reps every two days for each of these 5 exercises. by sammyleev
sammyleev
sammyleev For best results do a workout of 3 sets of 12 reps every two days for each of these 5 exercises.
Favorites
8 moves to melt off that pesky layer of lower-belly fat. These exercises target multiple abdominal muscles, so you'll maximize your belly-burn with every rep. Do the prescribed number of sets, reps for each exercise consecutively, taking a short rest in between sets. Perform the workout 3-4 days per week.... by jacquelyn
jacquelyn
jacquelyn 8 moves to melt off that pesky layer of lower-belly fat. These exercises target multiple abdominal muscles, so you'll maximize your belly-burn with every rep. Do the prescribed number of sets, reps for each exercise consecutively, taking a short rest in between sets. Perform the workout 3-4 days per week....
Labels and beauty
For best results do a workout of 3 sets of 12 reps every two days for each of these 5 exercises. by Hasenfeffer
Hasenfeffer
Hasenfeffer For best results do a workout of 3 sets of 12 reps every two days for each of these 5 exercises.
Favorites
8 moves to melt off that pesky layer of lower-belly fat. These exercises target multiple abdominal muscles, so you'll maximize your belly-burn with every rep. Do the prescribed number of sets , reps for each exercise consecutively, taking a short rest in between sets. Perform the workout 3-4 days per week.... by Ink-de-l'Art
Ink-de-l'Art
Ink-de-l'Art 8 moves to melt off that pesky layer of lower-belly fat. These exercises target multiple abdominal muscles, so you'll maximize your belly-burn with every rep. Do the prescribed number of sets , reps for each exercise consecutively, taking a short rest in between sets. Perform the workout 3-4 days per week....
FITNESS
Mr. Shut Up and Train:  Medicine Ball Blast Workout Part 2 includes The Medicine Ball Blast – Part 2 workout consists of:  BEGINNER – Do 8 reps of each exercise with 8 High Knees immediately after each exercise. Complete 2 sets.  REGULAR – Do 15 reps of each exercise with 15 High Knees immediately after each exercise. Complete 2-3 sets.  ADVANCED – Do 20 reps of each exercise with 20 High-Knees immediately following each exercise. Complete 3 by clarissa
clarissa
clarissa Mr. Shut Up and Train: Medicine Ball Blast Workout Part 2 includes The Medicine Ball Blast – Part 2 workout consists of: BEGINNER – Do 8 reps of each exercise with 8 High Knees immediately after each exercise. Complete 2 sets. REGULAR – Do 15 reps of each exercise with 15 High Knees immediately after each exercise. Complete 2-3 sets. ADVANCED – Do 20 reps of each exercise with 20 High-Knees immediately following each exercise. Complete 3
motivation
Sexy Arms in 6 WeeksIf you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise. Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching by aprilrwilson7
aprilrwilson7
aprilrwilson7 Sexy Arms in 6 WeeksIf you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise. Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching
Get In Shape
Fastest way to lose 20 pounds, according to Women's Health... Do workout 2-3 times a week, doing 2 sets of each exercise with 12-15 reps per set. by clarissa
clarissa
clarissa Fastest way to lose 20 pounds, according to Women's Health... Do workout 2-3 times a week, doing 2 sets of each exercise with 12-15 reps per set.
motivation
Fastest way to lose 20 pounds, according to Women's Health... Do workout 2-3 times a week, doing 2 sets of each exercise with 12-15 reps per set (Note: 30 sec. plank) by clarissa
clarissa
clarissa Fastest way to lose 20 pounds, according to Women's Health... Do workout 2-3 times a week, doing 2 sets of each exercise with 12-15 reps per set (Note: 30 sec. plank)
motivation
Fastest way to lose 20 pounds, according to Women's Health... Do workout 2-3 times a week, doing 2 sets of each exercise with 12-15 reps per set (Note: 30 sec. plank) by Ana9
Ana9
Ana9 Fastest way to lose 20 pounds, according to Women's Health... Do workout 2-3 times a week, doing 2 sets of each exercise with 12-15 reps per set (Note: 30 sec. plank)
workout
This is an exercise to help get the infamous thigh gap. ^^^^^^^^^^ guys if you want a thigh gap It helps your butt muscles too, it tones it all How many reps should I do a day? For a beginner, I might say 2 sets of 30 reps� this one really burns, so you. by socorro
socorro
socorro This is an exercise to help get the infamous thigh gap. ^^^^^^^^^^ guys if you want a thigh gap It helps your butt muscles too, it tones it all How many reps should I do a day? For a beginner, I might say 2 sets of 30 reps� this one really burns, so you.
living spaces
5 Butt Shaping Moves  Exercise 3: Saddlebag Slimmer  (note: do 2 sets of 15-30 reps on each side)     - Start on all fours, then lower right hip to floor so that hips, knees, and ankles are stacked (legs bend)  - Extend left foot outward as bending elbows to lower your chest onto the floor  - Bring left knee into chest as you bend elbows to align with bended right legs by candice
candice
candice 5 Butt Shaping Moves Exercise 3: Saddlebag Slimmer (note: do 2 sets of 15-30 reps on each side) - Start on all fours, then lower right hip to floor so that hips, knees, and ankles are stacked (legs bend) - Extend left foot outward as bending elbows to lower your chest onto the floor - Bring left knee into chest as you bend elbows to align with bended right legs
To order
Sexy Arms in 6 WeeksIf you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise. Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs. Bent-Over Row Step II  Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back. Upright Row Step IPrimary muscles worked: shoulders, upper back, biceps.Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.Upright Row Step IIRaise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.tip: Keep your chin up and your belly button tucked in. Chest Press on Ball Step IPrimary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)Chest Press on Ball Step II Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. tip: You will need to engage your core throughout the exercise to avoid falling off the ball.Overhead Press on Ball Step IPrimary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.Overhead Press on Ball Step IIPush the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.tip: Keep your chin lifted slightly and your core stable.from this website by osa
osa
osa Sexy Arms in 6 WeeksIf you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise. Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs. Bent-Over Row Step II  Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back. Upright Row Step IPrimary muscles worked: shoulders, upper back, biceps.Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.Upright Row Step IIRaise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.tip: Keep your chin up and your belly button tucked in. Chest Press on Ball Step IPrimary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)Chest Press on Ball Step II Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. tip: You will need to engage your core throughout the exercise to avoid falling off the ball.Overhead Press on Ball Step IPrimary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.Overhead Press on Ball Step IIPush the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.tip: Keep your chin lifted slightly and your core stable.from this website
exercises
Stability ball plank into pike.  These are great for your core and this exercise works almost every muscle in your body! Start doing 3 sets of 4 or 5 reps and try to work up to doing 3 sets of 12 reps once you build up your muscle strength:)  This looks very difficult! Any takers out there? by judith
judith
judith Stability ball plank into pike. These are great for your core and this exercise works almost every muscle in your body! Start doing 3 sets of 4 or 5 reps and try to work up to doing 3 sets of 12 reps once you build up your muscle strength:) This looks very difficult! Any takers out there?
Fit inspiration
# Twist-Up Targets shoulders, triceps, core, butt, legs First, stand with feet hip-width apart with a dumbbell in each hand. Next, bend your elbows and bring the weights in front on your shoulders, with your palms facing each other. Then, lower into a deep squat. Now stand up and rotate your body to the left pressing your right arm diagonally overhead. Reverse the motion to return to a deep squat, switch sides and repeat. That's 1 rep, do 3 sets of 10-15 reps. by candice
candice
candice # Twist-Up Targets shoulders, triceps, core, butt, legs First, stand with feet hip-width apart with a dumbbell in each hand. Next, bend your elbows and bring the weights in front on your shoulders, with your palms facing each other. Then, lower into a deep squat. Now stand up and rotate your body to the left pressing your right arm diagonally overhead. Reverse the motion to return to a deep squat, switch sides and repeat. That's 1 rep, do 3 sets of 10-15 reps.
To order
Improve your #run: Training for a half or full marathon? Do three sets of 12 reps of each exercise twice a week (or where it says "Strength train" on your half marathon training calendar). by whitney
whitney
whitney Improve your #run: Training for a half or full marathon? Do three sets of 12 reps of each exercise twice a week (or where it says "Strength train" on your half marathon training calendar).
house
Targets Glutes & Ab Muscles~Focus  on your breathing & movement. Perform 12 to 15 reps before switching sides. by JustLinnea
JustLinnea
JustLinnea Targets Glutes & Ab Muscles~Focus on your breathing & movement. Perform 12 to 15 reps before switching sides.
Favorites
Do 3 sets of 12 of each of these exercises every two days for fast toning results. by AFiskie
AFiskie
AFiskie Do 3 sets of 12 of each of these exercises every two days for fast toning results.
Favorites
30-Minute No-Gym Bodyweight Workout 3 sets of 12-15 reps each by LUVWUT
LUVWUT
LUVWUT 30-Minute No-Gym Bodyweight Workout 3 sets of 12-15 reps each
workouts
Top 10 Moves 4 Thinner Thighs - For best results, perform 15 reps of each move, back to back without rest, up to four days a week. And be sure to couple your lower-body workouts with cardio exercise and a healthy diet to stay slim and trim for good. Want to boost your burn? Try adding a set of 5-10 pound dumbbells to some of the strength moves for more of a challenge. by concetta
concetta
concetta Top 10 Moves 4 Thinner Thighs - For best results, perform 15 reps of each move, back to back without rest, up to four days a week. And be sure to couple your lower-body workouts with cardio exercise and a healthy diet to stay slim and trim for good. Want to boost your burn? Try adding a set of 5-10 pound dumbbells to some of the strength moves for more of a challenge.
Lighting Love
Try doing 3 sets of 12 of each of these exercises every 2 days for amazing results! by sammyleev
sammyleev
sammyleev Try doing 3 sets of 12 of each of these exercises every 2 days for amazing results!
Favorites
Perform this legs and butt workout once or twice a week: Starting with the first exercise, slowly complete five reps (it should take about 10 seconds per rep: five up, five down). Continue until you've done every exercise. Do two to four total circuits, switching sides (when necessary) every other set. by jayne
jayne
jayne Perform this legs and butt workout once or twice a week: Starting with the first exercise, slowly complete five reps (it should take about 10 seconds per rep: five up, five down). Continue until you've done every exercise. Do two to four total circuits, switching sides (when necessary) every other set.
Taste Delight
Reverse Fly -Toning your upper back and shoulders. Sit on a chair or the end of a bench. Place a light dumbbell in each hand and lean over your thighs. -Don't collapse onto your legs, but keep your chest about six inches from your quads. Try to straighten your spine and engage your abs. -Now at the same time, lift both arms up, drawing your elbows back and squeezing your shoulder blades together.  -Then with control, lower the dumbbells back toward the ground. -Do three sets of 12 to 15 reps. by chasity
chasity
chasity Reverse Fly -Toning your upper back and shoulders. Sit on a chair or the end of a bench. Place a light dumbbell in each hand and lean over your thighs. -Don't collapse onto your legs, but keep your chest about six inches from your quads. Try to straighten your spine and engage your abs. -Now at the same time, lift both arms up, drawing your elbows back and squeezing your shoulder blades together. -Then with control, lower the dumbbells back toward the ground. -Do three sets of 12 to 15 reps.
Contain Yourself
Perform this legs and butt workout once or twice a week: Starting with the first exercise, slowly complete five reps (it should take about 10 seconds per rep: five up, five down). Continue until you've done every exercise. Do two to four total circuits, switching sides (when necessary) every other set. by jayne
jayne
jayne Perform this legs and butt workout once or twice a week: Starting with the first exercise, slowly complete five reps (it should take about 10 seconds per rep: five up, five down). Continue until you've done every exercise. Do two to four total circuits, switching sides (when necessary) every other set.
Taste Delight
Perform this legs and butt workout once or twice a week: Starting with the first exercise, slowly complete five reps (it should take about 10 seconds per rep: five up, five down). Continue until you've done every exercise. Do two to four total circuits, switching sides (when necessary) every other set. by jayne
jayne
jayne Perform this legs and butt workout once or twice a week: Starting with the first exercise, slowly complete five reps (it should take about 10 seconds per rep: five up, five down). Continue until you've done every exercise. Do two to four total circuits, switching sides (when necessary) every other set.
Taste Delight
Don't miss a single muscle in this 20-minute workout. Use 8-10 lb. dumbells and an exercise ball. Seven different moves, 3 sets of 12-15 reps. by natalia
natalia
natalia Don't miss a single muscle in this 20-minute workout. Use 8-10 lb. dumbells and an exercise ball. Seven different moves, 3 sets of 12-15 reps.
get cookin'
Use your planner to help you achieve your goals. It only takes a little bit of time each week and month, but the results are so worth it. by ruby
ruby
ruby Use your planner to help you achieve your goals. It only takes a little bit of time each week and month, but the results are so worth it.
Favorites
Basic Squat With Side Leg Lift. Working both sides of your tush. Stand with your feet shoulder-width distance apart, feet parallel. Squat deeply, then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute. Lower the leg back to the starting position. repeat on other side. This counts as one rep. Do 2 x 12-15 reps on each side. by candice
candice
candice Basic Squat With Side Leg Lift. Working both sides of your tush. Stand with your feet shoulder-width distance apart, feet parallel. Squat deeply, then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute. Lower the leg back to the starting position. repeat on other side. This counts as one rep. Do 2 x 12-15 reps on each side.
To order
Sexy Toned Arms in 6 Wks. -- Original source states, "If you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise." by firstgradedeb
firstgradedeb
firstgradedeb Sexy Toned Arms in 6 Wks. -- Original source states, "If you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise."
Favorites