With this workout you won’t miss any muscle. You will need only light hand weights (1 to 3 lbs) from equipment.
Stand with your feet hip-width apart, knees softly bent and tailbone tucked under. Bring your arms into a “T” position with palms facing down. Then, quickly “flap” arms up and down in a very small range of motion. Perform 8 flaps to complete 1 set. Do 8 sets.
Reach for The Stars
Targets: Shoulders, chest, back, arms, and abdominals
Stand with your feet shoulder-width apart, knees softly bent and abs tight. Grab the weight with your right hand, twist your body to the left, while bending your knees deeply, punching the weight down toward the floor. Return to standing position, facing front, reaching the right arm up toward the sky on a diagonal. Perform 8 reps to complete 1 set. Do 4 sets, then switch sides.
Targets: Biceps, quadriceps, adductors, glutes
Stand with your feet shoulder-width apart, toes turned out and knees bent. Keep abs in and tailbone tucked under. Bring arms to a “T” position with your palms up. Then, bend your arms, keeping elbows high. The palms should face in, knuckles toward the sky. Bring arms back to a “T” position to return to start. Perform 8 curls to complete 1 set. Do 4 sets.
Lie on your left side and place your left arm around ribcage and right hand on the floor next to the left shoulder. Lift shoulders while pressing the floor away with the right hand. Bend right elbow and lower body back down without touching the shoulder to the floor. Press floor away and bring the body back up to an almost straight elbow. Perform 8 reps to complete 1 set. Do 2 sets, then switch sides.
Targets: Chest, shoulders, arms, abs
Start in plank position with your hands under shoulders, abs tight and tailbone tucked under. Complete a push-up. Then, walk on the balls of your feet toward your hands, piking your hips in the air. Walk back to plank position. Perform 10 reps to complete 1 set. Do 2 sets.
Targets: Quadriceps, abs, glutes
Lean back against a wall and put your palms against it. Walk with your feet hip-width apart away from the wall about a foot. Bend knees until in a seated position. Hold for 1 minute. Repeat twice.
The Butt Buster
Targets: Glutes, hamstrings
Place one weight behind knee and kneel on all four with hands directly under shoulders, knees together. Squeeze your heel toward your butt and raise your leg with the weight toward the ceiling, keeping thighs close together. Pulse leg higher into the air with tiny movements. Perform 8 pulses to complete 1 set. Do 4 sets, then switch legs.
Targets: Glutes, hamstrings
Lie on the back with your knees bent and feet on the floor. Keep your feet hip-width apart. Lift butt off the ground, reaching pelvis as high as you can while squeezing the glutes. Lower your butt toward the ground, then quickly push the pelvis back up to the ceiling. Perform 8 pulses to complete 1 set. Do 8 sets.