Gravity-Defying Leg and Shoulder Toning Workout

Legs and shoulders are my two favorites to lift If you don't have access to a gym, grab your kitchen chair and some Dumbbells. Try 3 rounds of 10-15 reps!

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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