Absolute Power Workout

Six turbo toners designed by Alexandra White, a co owner of Jumping Frog Pilates in Tenafly, NJ.

So grab your yoga mat and do the circuit twice, three alternating days a week!

Clamp (Targets back, abs, obliques, inner and outer thighs)

  1. Lie face up on the floor with your arms and legs extended upward; lift head, neck and shoulders off floor
  2. Simultaneously lower arms out to sides and open legs 45 degrees, keeping shoulders and chest lifted throughout
  3. Return to start, squeezing palms together and legs together
  4. Do 10 to 12 reps

Sprinkler (Targets back, abs and obliques)

  1. Sit on floor with legs extended, thighs together and feet flexed; tilt torso back 45 degrees and extend arms out to sides, palms facing forward
  2. Rotate torso to right, sweeping left arm across body to tap left palm to right palm
  3. Return to start, then repeat to left to complete 1 rep
  4. Do 10 to 12 reps

Skinny Dip (Targets back, abs, obliques, butt)

  1. Lie on floor on left side, propped up on left forearm, knees bent 90 degrees and toes pointed behind you: extend right arm over head
  2. Lift hips off floor; then raise bent right leg a few feet.  Make it easier: keep knees together
  3. Keeping right leg lifted, dip hip to floor
  4. Do 10 to 12 reps, switch sides and repeat

Wiper Plank (Targets back, abs, butt and legs)

  1. Start on floor in plank position, balancing on forearms and toes, elbows directly under shoulders.  Clasp hands together
  2. Lift right leg behind you as high as you can, then lower it without touching toes to the floor and bring it out to the right side.
  3. Return right leg to center then repeat without touching toes to the floor
  4. Do 10 to 12 reps

Twister (Targets shoulders, back, abs, obliques and hamstrings)

  1. Stand with feet hip width apart, elbows bent out to sides and hands touching behind head, keeping back flat, hinge forward from hips so that upper body is parallel to floor.
  2. Rotate torso to face right.  Pause, return to center, pause again, then rotate to the left to complete 1 rep
  3. Do 10 to 12 reps

Jackknife (Targets shoulder, back, abs, obliques, legs)

  1. Stand with feet shoulder width apart, arms extended overhead, lift right leg about a foot off floor, toes pointed
  2. Hinge forward from hips and reach hands to toes
  3. Keeping right foot lifted and back flat throughout, straighten up  to standing position as you lift arms overhead, then place right foot on the floor.
  4. Switch sides and repeat.  Do 10 to 12 reps, alternating sides

Fitness Magazine
September 2012

    SUPERSCULPTING WORKOUT 3

    This workout helps you sizzle mega calories even while you sleep. (yes it’s scientifically proven)

    Butt and Hamstrings and Quads and Calves

    QUADRUPED
    – targets butt, hamstrings and core ( up to double the butt toning of a squat and almost double the hamstring toning)

    1. Start on floor on all fours, knees under hips, palms under shoulders
    2. Keeping right knee bent 90 degrees, lift right leg until thigh is parallel to floor.  Lower to start
    3. Do 10-12 reps, then switch sides and repeat to complete 1 set
    4. Move onto the One-Legged Calf Squat

    ONE LEGGED CALF SQUAT
    – targets quads, calves (done while standing on a step with your heel off the edge, this engages 79% of your calf muscles)

    1. Stand on the left foot, holding on to back of chair for balance if needed, right leg bent behind you
    2. Raise left heel off floor as high as possible, then bend left knee to lower into a single leg squat
    3. Return to standing, then lower heel to floor
    4. Do 10-12 reps, switch legs an repeat.  Then return to the Quadruped.

    Continue alternating sets until you have done 3 sets of each exercise

    Fitness Magazine September 2011