HIGH FIVE SQUAT
[img size=399]http://www.self.com/images/fitness/2005/12/26/050321wosl02.jpg[/img]
(works quadriceps, hamstrings, butt) (a) Stand with feet slightly wider than shoulder-width apart, arms at sides, palms facing behind you. (b) Keeping back straight, lower into a squat as you raise arms overhead so palms face forward. Rise back to start.

DUCK AND PIGEON CALF RAISE
[img size=399]http://www.self.com/images/fitness/2005/12/26/050321wosl03.jpg[/img]
(works calves) Stand with heels together, toes turned out, arms at sides. (a) Rise onto balls of feet. Lower to start. (b) Do all reps, then place toes together, turn heels out and repeat to complete one set.

SWIMMER
[img size=399]http://www.self.com/images/fitness/2005/12/26/050321wosl04.jpg[/img]
(works mid- and upper back, triceps, shoulders) Secure center of tube in front of you at head level or higher. (a) Grasp a handle (or end of band) in each hand and stand with feet hip-width apart, arms in front at shoulder height, palms down. Step back until band is taut. (b) Keeping elbows straight but not locked, abs tight and back straight, pull handles toward hips. Hold for one count; return to start.

REVERSE FLYE
[img size=399]http://www.self.com/images/fitness/2005/12/26/050321wosl05.jpg[/img]
(works upper back, shoulders) (a) Stand with feet shoulder-width apart, holding tube at ends, and extend arms in front at chest level, palms down. Choke up on tube so it is barely slack. (b) With elbows slightly bent, abs tight and shoulders down, bring arms out to sides at shoulder height, squeezing shoulder blades together. Return to start.

Calf isolator
[img size=399]http://www.self.com/images/fitness/2005/12/26/050418wosl03.jpg[/img]
(works calves) Stand with feet together, hands on hips. (a) Hook left toes around right ankle and (b) rise onto ball of right foot. Lower. Do all reps, then switch legs to complete one set.

Reverse-grip biceps curl
[img size=399]http://www.self.com/images/fitness/2005/12/26/050418wosl04.jpg[/img]
(works biceps) (a) Stand with feet hip-width apart and arms at sides, a dumbbell in each hand, palms facing behind you. (b) Keeping upper arms still, raise dumbbells to shoulders so palms face forward. Return to start.

Wide-arm push-up
[img size=399]http://www.self.com/images/fitness/2005/12/26/050418wosl07.jpg[/img]
(works chest, triceps, shoulders) Get in push-up position on ground, resting on knees. (a) Place hands a few inches wider than shoulders, fingers turned out to sides. (b) With abs tight and body aligned from knees to head, lower chest to ground until elbows are bent 90 degrees. Press up. (Rest on toes for an added challenge.)

Crisscross
[img size=399]http://www.self.com/images/fitness/2005/12/26/050418wosl08.jpg[/img]
(works triceps) Lie on back with knees bent, feet flat. (a) Holding a dumbbell in each hand, extend arms over shoulders, palms facing legs, so they\'re staggered: Right arm is a few inches closer to legs. (b) Keeping upper arms still, bend elbows 90 degrees and lower each dumbbell toward opposite shoulder. Raise dumbbells to start position, keeping upper arms stationary.

Leg extension
[img size=399]http://www.self.com/images/fitness/2005/12/26/050418wosl09.jpg[/img]
(works quadriceps, hamstrings, butt) Lie on back with knees bent, feet a few inches apart. Place a folded towel between knees. Rest arms at sides, palms down. (a) Lift hips, squeezing glutes tight and pressing knees together to hold towel. (b) With hips high, straighten right leg. Hold for one count, then lower hips and foot. Do all reps, then switch legs to complete one set.

Plié squat with upright row
[img size=399]http://www.self.com/images/fitness/2006/05/22/060523fiwo_01.jpg[/img]
(Works butt, legs, back, chest, shoulders)Stand with feet wide, toes out, holding a dumbbell with both hands in front of you. Squat, letting weight hang between legs. Stand as you raise hands to shoulder level, leading with elbows (as shown). Do two sets of 12.

Lunge with kick-back
[img size=399]http://www.self.com/images/fitness/2006/05/22/060523fiwo_02.jpg[/img]
(Works legs, butt, biceps, triceps) Stand holding dumbbells at sides, palms in, feet hip-width apart. Step right leg back, heel up. Lower into lunge, left knee over ankle, arms bent in opposition to legs as if running (as shown). Straighten left arm behind you. Return to start, switch arms and legs; repeat. Do two sets of 12.

Hip circles
[img size=399]http://www.self.com/images/fitness/2006/05/22/060523fiwo_03.jpg[/img]
(Works butt, legs, abs)Balance on left leg, left knee soft, right leg lifted slightly, hands on hips. Keeping abs firm throughout, slowly trace a circle on ground with right foot (as shown). Then straighten left leg and raise right leg so thigh is parallel to ground. Return to start. Do 12 reps; switch legs and repeat. Do two sets.

Flying squat
[img size=399]http://www.self.com/images/fitness/2006/05/22/060523fiwo_04.jpg[/img]
(Works butt, legs, shoulders, abs, back) Stand with feet wider than hip-width apart, knees soft. Holding a dumbbell in each hand, palms down, raise arms to shoulder level. Squat as you press hands together in front of chest, turning palms in (as shown). Return to start and repeat. Do two sets of 12.

Balanced drop
[img size=399]http://www.self.com/images/fitness/2006/05/22/060523fiwo_05.jpg[/img]
(Works butt, legs, shoulders, obliques, back)Stand with feet shoulder-width apart, knees soft, toes forward, holding a dumbbell in both hands, palms in. Bend right knee and lean forward, dropping dumbbell toward ground, as you lift left leg behind you to form a straight line parallel to ground (as shown). Return to start. Lift and lower eight times. Switch legs; repeat. Do two sets.

Single-leg v-up
[img size=399]http://www.self.com/images/fitness/2006/05/22/060523fiwo_06.jpg[/img]
(Works abs, arms, legs)Lie on back with knees bent, feet flat, a dumbbell in both hands above head. Lift and straighten left leg at a 45-degree angle. Peel head and shoulder blades off ground while reaching toward foot (as shown). Lower torso and repeat 12 times; switch legs. Do two sets.

Superman twist
[img size=399]http://www.self.com/images/fitness/2006/05/22/060523fiwo_07.jpg[/img]
(Works back, butt, abs, shoulders)Get on all fours, knees under hips, a dumbbell in left hand, elbow bent and tucked to side. Bring right knee to chest. Keeping right hand directly under shoulder, extend right leg behind you, parallel to ground, as you twist torso left and raise left arm on a diagonal (as shown). Hold for two counts; slowly return to start. Do 10 reps, switch sides and repeat.

Long torso hold
[img size=399]http://www.self.com/images/fitness/2006/01/24/060124fiwo02.jpg[/img]
(abs)Lie faceup with arms extended behind head. Lift shoulder blades and legs, feet together, to form a bowl shape (as shown). Exhale and pull in abs, pressing lower spine against ground. Inhale, then exhale as you shorten the space between bottom ribs and hips. Continue for 20 seconds. Repeat five times.

V-up balance
[img size=339]http://www.self.com/images/fitness/2005/12/26/041026fiwo02.jpg[/img]
(Flat abs)Lie on back with legs straight, arms at sides, palms down. Raise legs and torso off ground 45 degrees and grab back of thighs with hands. Draw knees in and hold tuck position for one count. Extend legs at about a 45-degree angle while straightening arms (as shown). Hold for two counts; return to tuck hold. Alternate positions 10 times in 30 seconds. Work up to a minute.

Mountaineer twist
[img size=399]http://www.self.com/images/fitness/2005/12/26/040928fiwo02.jpg[/img]
(works chest, back, arms, abs, legs) Start in push-up position: hands aligned under shoulders, body in a straight line from head to heels. With hands firmly planted, bring right knee in toward left elbow; don\'t let any part of leg touch ground. Return to start and repeat with other leg to complete one rep. Make sure hips don\'t pop up or drop down.

Speed skater
[img size=399]http://www.self.com/images/fitness/2005/12/26/040928fiwo03.jpg[/img]
(works butt, legs, shoulders, abs) With feet hip-width apart, lower into a squat. Without standing, step right leg back and to the left. Keep right knee bent slightly and heel up. Hold arms out to sides for balance. Return to squat and repeat with other leg to complete one rep. As you get the hang of it, hop from side to side and swing arms in opposition to legs.

Flippers
[img size=339]http://www.self.com/images/fitness/2005/12/26/040928fiwo04.jpg[/img]
(works abs) Lie flat on back, legs extended and arms at sides. Lift head and shoulder blades off ground as you raise both legs about 6 inches. Keeping right leg stationary, lift left leg, toes pointed, and grasp with both hands. Gently pull toward chest. Lower left leg as you bring right leg up to complete one rep. Alternate sides without letting feet or head touch ground.

Inchworm push-up
[img size=399]http://www.self.com/images/fitness/2005/12/26/040928fiwo05.jpg[/img]
(works chest, back, arms, abs) Start in push-up position, body in a straight line from head to heels. Do one push-up (drop to knees if necessary), then, keeping hands firmly planted and legs straight, slowly walk forward on balls of feet. Go as far as you can. Bend knees and jump back to start.

Spot drill
[img size=399]http://www.self.com/images/fitness/2005/12/26/040928fiwo06.jpg[/img]
(works butt, legs) Stand with feet together, knees soft, elbows bent 90 degrees and close to sides. Keeping feet together, jump to all four diagonals (front right and left, back right and left), hopping back to center each time. (Think of drawing an imaginary X on the ground.) You\'ve done one rep when you\'ve hopped in all four directions.

Delt plank
[img size=399]http://www.self.com/images/fitness/2005/12/26/040928fiwo07.jpg[/img]
(works chest, back, arms, abs) Start in push-up position: hands aligned under shoulders, body in a straight line from head to heels, feet shoulder-width apart or wider (the closer they are, the harder the move). Shifting weight to right hand but keeping shoulders and hips square to ground, lift left hand toward shoulder (palm down), raising elbow behind you. Hold for a count if you can, then return to start; switch arms and repeat to complete one rep.

Isolator
[img size=349]http://www.self.com/images/fitness/2005/12/26/040928fiwo08.jpg[/img]
(works abs) Lie on back with hands lightly touching head, elbows wide, head and top of shoulder blades off ground. Place right ankle on left knee and raise left leg until knee points straight up. Keeping elbows wide, chin lifted, slowly crunch chest and legs toward each other (hips and shoulder blades come off ground). Hold for one count; return to start and repeat. After nine reps, switch legs so you complete both sides in the allotted minute.

Step-up
[img size=349]http://www.self.com/images/fitness/2005/12/26/040928fiwo09.jpg[/img]
(works butt, legs, shoulders) Facing a step or curb, stand with feet hip-width apart, arms at sides. Step up with right foot and press both hands overhead (palms forward) as you extend left leg back; squeeze glutes tight. Do not lock standing leg. Return to start and repeat with other leg to complete one rep.

hopefully this will help you get your dream body. more coming sooon...

Post edited by: xcandiceyue, at: 2006/06/04 20:10

Thanks for the information. I hope I can keep up to do exercise once a day. I am just too lazy lol