Brunette Ambition (15 page)

4
SQUAT/ROW—20 REPS

Take a resistance band and wrap it around something very sturdy at shoulder level (ideally, use a door frame attachment). Hold the handles and move back until the band is taut. Reach your arms forward as you drop your hips back and bend your knees into a squat (you should look as though you’re sitting in a chair, and your knees should never go forward beyond your toes). As you straighten your legs to stand, pull the handles back to your rib cage and squeeze your shoulder blades together. This targets the glutes, core, and upper back.

5
KICKBACKS (MODIFIED BURPEE)—15 REPS

Start in a standing position and then descend into a squat. Place your hands in front of your feet and jump back to a plank, then jump back to a squat (keep your back flat) and return to standing. This targets the full body and is good cardio.

6
SUPINE REVERSE CRUNCH—25 REPS

Lie on your back on a mat with your arms behind your head in a traditional sit-up position. Lift your shoulder blades high off the ground so that your abs are engaged. Bring your bent knees in to touch your elbows, then kick your legs out straight at 45 degrees (or lower, as you get stronger), and then pull them back in to your elbows using your lower abs. Make sure that you keep your back pressed against the mat so that it doesn’t arch. If it does, kick your legs out at a higher angle. This targets the upper and lower abs.

COOL DOWN (REPEAT ON BOTH SIDES)

1
HAMSTRING STRETCH—HOLD FOR 30 SECONDS

Lie on your back on a mat and lift your right leg straight up toward the sky. Depending on your flexibility, grab either at the ankle or behind the knee and pull your leg in toward your face. You can also use a towel or yoga strap to wrap around your foot.

2
HIP STRETCH—HOLD FOR 30 SECONDS

While lying on your back, cross your right ankle over your bent left knee and place both hands behind your left hamstring. Pull your legs in toward your chest.

3
LOWER-BACK STRETCH—HOLD FOR 30 SECONDS

While still on your back, keep your right knee bent, and then twist your right leg across your body so that your right knee ends up next to your left hip. Stretch your arms straight out to your sides, and look over your right shoulder.