Hi, my name is Ashley Drummonds and my good friend Becky has allowed me to come as a guest blogger and provide all of you with some great exercises for women to strengthen and firm your beautiful body. I am the creator of Bikini Body Fat Burn and am known as the “strength” girl.
Today I am going to let you know how you can strengthen and firm your body with exercises that target those stubborn areas.
Cardio is a great way to lose weight, but it should be done in combination with weights and resistance training exercises. Cardio combined with weights helps aid in fat loss by increasing your metabolism with lean muscle mass which burns more calories at rest than fat.
There are also exercises called “compound” exercises, which means it targets multiple muscle groups, so you get to not only tone up, but also burn more calories in one move!
When creating this workout, I wanted to give all of you Foxy ladies something that you could do for total body that did not require a lot of equipment so when performing this workout be prepared to feel every muscle in your body work!
Perform this all-over strength workout 2-3 times per week with at least one day’s rest in between.
1. Squat to Overhead Press
Works quadriceps, hamstrings, butt, abs, shoulders
A. Stand with feet shoulder-width apart, elbows bent, a 5-pound weight in each hand at shoulder height, palms forward. Lower into a squat (do not let your knees go past your toes) and hold for a moment.
B. Push through heels to stand up, pressing weights overhead. Return to starting position. Do 3 sets of 15 reps.
2. Single-Leg Dumbbell Row
Works back, shoulders, biceps, abs, quadriceps, hamstrings, butt
A. Stand holding a 5- to 10-pound weight in left hand. Hinge forward so back is flat and almost parallel to floor; rest right hand on a chair or low shelf for support. Extend left arm toward floor, palm facing in; lift straight left leg behind you, so body forms a T.
B. Slowly bend left elbow and draw weight up until elbow is even with torso; hold for a moment, then lower weight. Do 15 reps, then switch sides and repeat. Do 3 sets.
3. Step-Up With Bicep Curl
Works quadriceps, hamstrings, butt, abs, biceps
A. Stand with left foot on a sturdy bench or step, a 5-pound weight in each hand.
B. With weight on left foot, lift to standing on the step, right thigh raised so it’s parallel to floor; at the same time, curl weights up toward shoulders. Return to starting position. Do 15 reps, then switch sides and repeat. Do 3 sets.
4. Dolphin Plank
Works back, abs, shoulders
A. Lie facedown with toes tucked. Keeping forearms on floor, pull bellybutton in toward spine, and raise hips to come into low plank position.
B. Inhale while lifting hips further so body forms an inverted V; pause, then slowly return to starting position. Do 3 sets of 15 reps.
5. Curtsy Lunge
Works hips, butt, quadriceps, hamstrings, abs
A. Stand with feet hip-width apart, hands on hips. Take a giant step diagonally back with left foot and cross it behind your right; bend knees (as if curtsying) as you reach your left hand toward floor on the outside of your right foot.
B. Return to starting position. Do 15 reps, then switch sides and repeat. Do 3 sets.
Works the back, butt
Lie facedown with arms and legs extended, toes pointed, palms down. Inhale while raising arms and legs as high as you can; pause, then exhale while slowly returning to starting position. Do 3 sets of 15 reps.