Tighten up this weekend. Get in at least one good low stress workout. Take your time with today’s Slow Paced Workout and avoid “weekend guilt” or “Monday’s exercise shock.” No rush… No stress… Just get into it.

Perform 3 sets of slow paced, 4 seconds up, 4 seconds down repetitions. Choose a weight that will only allow you to do 10 to 15 reps per set.

Upright Row Squat (Dumbbells) – Click to view the video

Warm up all those major muscles…

Muscles Worked:Shoulders, triceps, biceps, quadriceps, glutes, hamstrings.

Two – Arm Curls (Dumbbells) – Click to view the video

Great for your biceps!

Muscles Worked: Biceps, core muscles.

Glute Kickbacks – Click to view the video

Tighten up your glutes!

Muscles Worked: Glutes, hamstrings

Flutter Kicks – Click to view the video

One of the best exercises for your abs and thighs.

Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors.

Decline Push Up on the Bench – Click to view the video

Perfect for your chest and arms…

Muscles Worked: Pectorals, triceps, biceps, shoulders.

Walking Lunges – Click to view the video

Walk it out! Tone your legs.

Starting Position
Start with your feet together. If you want to use dumbells, hold them in your hands with your palms facing your thighs.
Action
INHALE: Perform a lunge with one leg. Make sure that your knee is not past your ankle.
EXHALE:Instead of returning to the starting position, bring your other foot even with the one that just completed the lunge.
Tips
MAKE SURE THAT YOUR FRONT KNEE DOES NOT GO PAST YOUR ANKLE. You may need to readjust by stepping out further. Hold onto a wall if you need to for balance.

Calf Raise – Click to view the video

For your lower legfo

Tricep Dips – Click to view the video

Dip it out for the triceps…

Muscles Worked: Triceps.

Superman – Click to view the video

Great for back health

Muscles Worked: Glutes, hamstrings, back muWorked

Nice work!

Click here to find out how to optimize your post-workout recovery!

Grab a quick complex carb/protein snack and enjoy the weekend!