Are your arms and rear-end starting to feel the effects of gravity? Are things a bit looser than they used to be? Have no fear! This gravity-defying routine will give your body the boost it deserves. This toning routine is designed fight gravity and sculpt lean, firm muscles. All you need is a pair of light-to-moderate dumbbells and a sturdy step or chair to lift and strengthen your butt and arms. If you’re ready to give your figure a lift, let’s get training!
Exercise 1: Leg Lift/Rear Delt Fly Combo
- Stand on one leg
- Hold 2 dumbbells (palms facing)
- Lean forward until your torso is parallel to the floor; one leg elevated and extended behind you
- Retract your shoulder blades
- Lift your arms laterally (away from the body), squeezing the upper back muscles together (your head should be a natural extension of the spine)
- Perform 10-15 repetitions
- Repeat with opposite leg extended
Exercise 2: Squat into Overhead Shoulder Press
- Hold 2 dumbbells just above the shoulders, palms facing one another
- Stand with feet a little wider than shoulder-width apart
- Lower into a squat (keep your weight in the heels and your chest elevated; lower until your thighs are parallel to the floor (deeper if your flexibility and joints allow))
- Stand by pushing the floor away with your heels
- As you come to a standing position, press the dumbbells overhead (elbows should not extend to the point of “locking”)
- Lower the dumbbells back to shoulder-height and repeat
- Perform 10-15 repetitions
Exercise 3: Backward Lunge with Opposite Shoulder Press (This move will really challenge your balance and core strength!)
- Hold 1 dumbbell at shoulder-height
- Place the opposite leg behind your body
- Lower into a lunge and simultaneously push the dumbbell overhead (your front knee should stay aligned over the ankle; your knees should create two, 90-degree angles at the lowest point of the lunge; your chest should remain aligned over the hips; avoid touching the floor with your back knee; avoid “locking out” the elbow during the shoulder press)
- Stand and bring the feet back together, lowering the dumbbells to shoulder height
- Perform 10-15 repetitions on one leg
- Repeat on the opposite leg
Exercise 4: Bench Step-ups with Hammer Curl and Overhead Shoulder Press
- Hold one dumbbell securely in each hand
- Step one foot onto a sturdy bench, step, or chair
- Use the strength of the glutes to lift your body upwards onto the step, performing a hammer curl (palms facing) and bringing the dumbbells to shoulder-height
- Lift the opposite knee towards the chest and press the dumbbells overhead
- Lower the lifted foot to the floor behind the bench
- Step off and simultaneously lower the arms
- Perform 10-15 repetitions on one leg
- Repeat sequence on the opposite side
Perform 3 Rounds of Each Exercise
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This workout was created by the awesome @TrainerKelli on Instagram!
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