Targeted Areas: Shoulders, Arms, Core, Glutes, Thighs, Calves
Grip the barbell horizontally across your chest. Engage your core, bend your knees, and push through your legs to form an elliptical motion. Simultaneously raise the barbell overhead, then return to the starting position. Perform 16 repetitions.
2. Priey
Target Areas: Glutes, Thighs, Calves
Stand with feet together, toes slightly outward. Place the barbell vertically on the ground, gripping the opposite end with both hands. Lift heels and squat as low as possible, then return to standing. Perform 16 repetitions.
3. Swing-Lift
Target Areas: Core, Glutes, Thighs
Stand holding one end of the barbell vertically while the other rests on the ground. Engage your core to stabilize. Bend your left knee, keeping your foot flexed, and swing your left leg forward, to the left, and back, tracing a semicircle in the air. Return to standing. Perform 8 repetitions on each side.
4. Leap Over Me
Target Areas: Arms, Core, Glutes, Thighs, Calves
Squat into a horse stance with toes turned outward. Hold a dumbbell or weight in each hand, elbows bent, palms facing each other at chest level.Jump up, placing your right foot in front of your left with the ball of your foot down. Land and return to the squat position. Jump again, switching to your left foot in front of your right. This completes one repetition. Perform 16 repetitions.
5. Swan
Target Areas: Shoulders, Arms, Glutes, Thighs
Stand with feet hip-width apart, holding weights in each hand. Bend knees, step right foot back, simultaneously raising arms overhead to the sides, bending at the wrists. Return to starting position.Perform 16 repetitions, then switch to stepping back with the left foot and perform another 16 repetitions.
6. Diamond Beauty
Target Areas: Glutes, Hips, Thighs
Lie on your right side on the floor with knees bent and feet curled under. Support your body with your right arm.Lift both feet about 10 cm off the ground, keeping the tops of your feet together. Open your left knee upward, forming a diamond shape with your feet. Continuously open and close your legs, performing 16 repetitions per set for two sets. Switch to lying on your left side and complete two more sets.