Megs Essay

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1) Dumbbell Shoulder Press (sitting on an ab ball) -While sitting on the ball lower the weights Until they are level with your ears and press Them up until your arms are fully extended. Do this for 2 sets of 15 reps. 2) Alternating Lunges- I’m sure you know how to do these. If not let me know. Do 3 sets of 12. The first set do them walking forwards switching legs each step. The second step do them walking backwards. The backwards ones will feel awkward but what they are doing is focusing on the front part of the thigh that girls hate. Then the third set do forwards again (forward ones= back of thigh and butt, backwards= front of thigh). One rep each leg is 1. So really your doing 12 each leg this will burn most likely. 3) Pushups- the dreaded exercise. If you can’t do regular just do girl style (on your knees). This is the money maker. It works your core and arms….ONLY if you keep that back flat and your butt down! Do them right and these are a great exercise for the females. Do 2 sets of 10 reps if you can. 4) Leg cradles- This is just a good stretch and calm down get some water and pick a better song on your ipod exercise. Its going to stretch your inner and outer thighs and your butt. It will help with soreness as well watch this video do ten each leg while you walk to stretch those legs and relax a minute. 5) Side bridges- Back to the core you want! Hold this position for 20 seconds if you can on each side of your body. So do left side for 20, then right, then left again, then right. So 4 sets of 20 seconds. 6) Planks- More tummy toning. Hold this position for 20 seconds as well. And do it 2 times. Glute ham extensions- We have focused a lot on your flat stomach now we need to keep it even and give the small of your back attention. It also

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