half shoulder stand

Intermediate Full Body Workout

Shed pounds while toning up and building muscle. Use a pair of 3-5 pound dumbbells. No equipment works too so don’t worry if you don’t have weights. Keep yourself hydrated and give it your all!

All 4’s Knee to Forehead

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Get on all fours, hands under shoulders. Put your weight on one knee. Breathe out, squeeze your abs, round your back, and bring the other knee towards your forehead. Extend your leg back and out as high as you can. Return to starting position. Switch sides. Repeat for 10-15 reps on each side. WORKS GLUTES

Chair Pose & Reach

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Stand with your feet hip width apart, arms at your sides. Squat into a chair pose. At the same time, reach out and extend your arms above your head. Try to keep your thighs parallel to the ground. Pause momentarily. Return to standing position. Do 25 reps. WORKS GLUTES, QUADS, SHOULDERS

Hamstring Pulls

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Stand with your feet together and arms at your sides. Place your weight on one foot (locking the knee), then bend forward from the hip and extend your opposite leg and both arms out (palms facing each other). Keep the position and curl your leg so that your shin is perpendicular to the ground. Pause momentarily and extend your leg back out. Do 10-15 reps on each side. WORKS ABS, CORE, GLUTES, HAMSTRINGS, SHOULDERS

ISO Squat w/Knee Pulses

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Stand with feet wider than shoulder width apart, toes pointing out, and arms at your sides. Do a half squat and extend your arms out, palms facing down. Hold the position and pulse the knees in and out. Keep your abs tight and feet flat throughout the exercise. Do 25 reps. WORKS ABDUCTORS, ADDUCTORS, GLUTES, QUADS, SHOULDERS

Leg Lifts

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Stand with your feet together and arms at your sides. Place your weight on one leg and extend your arms out at shoulder level. Lift your opposite leg up as high as you can, keeping your knee locked and your posture straight. Slowly return to starting position and tap your toe. Repeat for 10-15 reps on each leg. WORKS LEGS, HIP FLEXORS, SHOULDERS

Tricep Kick Outs w/Curls

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Stand with your feet together and dumbbells in hands, palms facing each other. Bend your knees slightly and lean forward. Curl up, bringing the weights towards your shoulders. Then extend your arms out behind you. Do 25 reps. WORKS TRICEPS

Plank & Row

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Get into plank position, feet wider than shoulder width. Hold a weight in one hand. Place your weight on your other arm and bring your elbow up to your side as high as you can. Pause for a second. Return to starting position. Do 10-15 reps on each side. WORKS ABS, CORE, ARMS, BACK, SHOULDERS

Rear Flies

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Stand with your feet together, dumbbells in hands in front of you, palms facing back. Bend your knees slightly and lean forward from the hips at a 45 degree angle. Pull the weights up and back. Return to starting position. Do 25 reps. WORKS ABS, CORE, BACK, SHOULDERS

Alternating Punches

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Stand with your feet wider than shoulder width apart, weights in your hands, elbows bent, palms facing each other. Bend your knees slightly and place your weight on your heels. Alternate punching and rotating from side to side. Do 10-15 reps on each side. WORKS ABS, CORE, ARMS, OBLIQUES, SHOULDERS

Crunch w/Straight Arms

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Lie on your back with knees bent, feet shoulder width apart, and arms at your sides. Extend your arms at your sides with elbows locked and palms facing the sky. Do half crunches, up and down with neck in neutral position. Do 25 reps. WORKS ABS, CORE

Side Crunches

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Lie on your side with your legs bent and feet together, hands behind your head. Keep your shoulders square and separate your knees about 18-24 inches, staggering one foot over the other. Crunch up and down. Switch sides. Breathe out on the way up. Do 10-15 reps on each side. WORKS ABS, CORE, OBLIQUES

Crunch w/Legs Up

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Lie on your back with your hands behind your head and your legs together at a 90 degree angle. Lock your knees, tighten your abs and crunch up. Pause for a second. Come down in control. Breathe out on the way up. Do 25 reps. WORKS ABS, CORE, HIP FLEXORS

Lateral Lunge Hops

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Stand with your feet together and arms at your sides. Lunge to one side and bring hands into a prayer position in front of you. Keep your knees and toes aligned. Pause for just a second, hop up and bring your feet together, then lunge to the other side. Do 10-15 reps on each side. WORKS ABDUCTORS, ADDUCTORS, GLUTES, QUADS

Squat Jumps

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Stand with your feet together and arms at your sides. Squat down, then jump up and extend your arms above your head. Land softly on your toes. Repeat for 25 reps. Do not go too low on the squat. WORKS GLUTES, QUADS, SHOULDERS

Half Jacks

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Stand with your feet together and arms at your sides. Extend your arms and legs out and quickly return to starting position. Do 25 reps. WORKS ABS, CORE, ARMS, LEGS, SHOULDERS