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Friday, Oct 30, 2009 9:34AM / Standard Entry / Members only
7 comments

Legs, bum, abs exercises

Squats with Overhead Press

Holding medium-heavy weights just over the shoulders,

squat as low as you can and do 3 slow pulses,

only coming halfway up. On the fourth pulse, stand up and push the weights overhead.Repeat the series for 12 to 16 reps.

Plyo Plyo-Jacks

· Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat.

· Jump up and bring feet back together, circling arms back in.

· This is just like a slow jumping jack, but really uses power when pushing up into the jumps. Repeat for 30 to 50 seconds

Wall Wall Sit with Chest Squeeze

Front Kick with Squat

Lower into a squat and, as you press up, kick out with the right leg.

Keeping your abs tight at ALL time

Repeat, squatting and kicking with the left leg.

Continue alternating squats and kicks for 1 minute.

Walking Lunges with Lateral Raises

Step right foot forward into a lunge and, with elbows bent to 90 degrees;

lift the arms up to shoulder level.

Step in, lower the arms and repeat on the other foot.

Continue walking lunges and lateral raises for 12 reps on each side.

Plyo-Lunge

Begin in a lunge position and jump up, switching the feet in the air,

landing with the other foot forward in a lunge.

Repeat for 15 seconds, rest and do it for 15 seconds more.

These exercises should be done every other day 3 days a week.

Ones you are getting used to the rutins, just add 10 seconds more.

Good luck!!!!

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enigma306
posted on Tuesday, Nov 10, 2009 7:36AM [Report]

girl this made my back ache just looking at the pix, lol
konnchiwa
posted on Sunday, Nov 1, 2009 7:29AM [Report]

many arm movements,,,
vanness08
posted on Saturday, Oct 31, 2009 7:18PM

Lol!! I want ya to get nice and firm bodies ready for that little black dress ^_^.
elle75
posted on Saturday, Oct 31, 2009 4:32PM [Report]

Seriously, you determine to make us more active and ready for the holiday season aren't cha' :)
vanness08
posted on Saturday, Oct 31, 2009 9:53AM

No Juhana, they actually kind easy ones you get the hang of it. Yes I have patience for every one,well almost..lol

You are welcome luv, glad to help ;)
Juhana
posted on Saturday, Oct 31, 2009 1:50AM [Report]

they look kinda difficult.
do you have enough patience to be my personal trainer? haha!
jacishere
posted on Saturday, Oct 31, 2009 12:30AM [Report]

Thanks for posting this Zai-Chan. This is extremely helpful, esp. for me b/c I'm trying to tone up my upper thigh so hopefully one day I can fit into skinnies, LOL.

Hello!!!

Sunday, Nov 29, 2009 12:50AM
FIRE POWER!!

Wednesday, Nov 4, 2009 10:41AM (5 comments)
Time to get fit with Dizzy Zai...

Monday, Oct 19, 2009 5:29AM (22 comments)
Welcome to Dizzy Zai's world......(^_^)

Wednesday, Oct 14, 2009 7:49AM (15 comments)
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