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

    Hot Legs!

    Here’s a 15 minute lower body workout.  Click here for printable version
    Diagonal Leg: Targets abs, obliques, butt, quads, hamstrings, calves
    ·         Lie face up on the floor with knees bent, keeping your feet flat with your hands on the floor by your hips
    ·         Lift your hips off the floor and tuck your left foot under your right thigh (left knee should be pointing left)
    ·         Keep your hips lifted during the whole time, bring left knee out to un-tuck your foot, then extend your leg diagonally up and to the left
    ·         Return foot to tucked in position.  Do 20 reps, then switch sides and repeat.
    ·         Do 2 sets
    Side-Lunge Butt Kicker: Targets abs, obliques, butt, quads, hamstrings
    ·         Stand with feet hip-width apart, arms by sides
    ·         Lunge to right with right leg, keeping toes pointed forward and bending right knee 90 degrees.  Hinge forward from hips and touch the floor.
    ·         Push off right foot to stand on left leg as you bend right knee to bring foot towards butt, reaching with your left hand behind you to tap your right foot, quickly return to side lunge.
    ·         So 20 reps, switch legs
    ·         Do 2 sets
    Thigh Thinners: Targets butt, quads, hamstrings
    ·         Stand with feet shoulder width apart, arms by sides
    ·         Bend knees and hinge forward from hips to touch hands to floor a few inches in front of feet.  Lift left foot behind you a few inches off the floor and point knee slightly to the left
    ·         Lift bent leg diagonally behind you to the right
    ·         Swing left knee back down toward left
    ·         Do 20 reps, switch legs and repeat
    ·         Do 2 sets
    Carving Curtsy: Targets abs, obliques, butt, inner thighs, quads, hamstrings
    ·         Stand with feet shoulder width apart, elbows bent by sides, hands in front of chest
    ·         Lunge back with left leg, bringing left foot toward right and bending both knees 90 degrees into a curtsy, swing bent left arm forward, right arm back
    ·         Stand up on right leg, bringing bent knee directly out to side at hip level and tapping left hand on left knee
    ·         Quickly return to curtsy lunge. Do 20 reps, switch sides and repeat.
    ·         Do 2 sets
    Golf Swing: Targets abs, obliques, butt, inner thighs, quads
    ·         Stand with feet wider than shoulder width apart, toes turned out slightly, elbows bent with hands in front of you
    ·         Lower into squat
    ·         Return to standing, balancing on left leg as you swing extended right leg diagonally across body to left (lift right leg as high as you can)
    ·         Quickly return to squat.  Do 20 reps, switch sides
    ·         Do 2 sets
    “Get Fit Express Workout” pg 56 June 2011 Fitness Magazine