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His and Hers Workouts to get you in Shape for the Summer Featured

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jennifer searlesWith Summer rapidly approaching,we all want to look our very best. Check out these great tips from New York based top personal trainer and figure professional Jennifer Searles.

Below are exercises that can be done in the gym or at home. Complete all exercises in one workout 2-3 times per week, making sure you allow at least 2 days rest in between workouts.

Workout for Her

When asking women what they think will impress their sweeties, the answer is luscious legs, gorgeous glutes and sexy shoulders. If done consistently, the following workout for women will result in just that, and in plenty of time to impress for Valentine's Day.

Exercises for Gorgeous Glutes and Luscious Legs

Plie squats. Start in a standing position with hands on hips or holding a single dumbbell between yourplie squats legs. Slightly turn toes outward as if in a ballet plie. Slowly lower your body to the floor so both knees are bent at 90 degree angles. Hold for a count of 3, extend your legs to bring your body back up. Complete 3 sets Plie squats with 12-15 repetitions.

Step-ups. With a bench or chair positioned in front of you, place your hands on your hips (or hold a dumbbell in each hand) and step one foot up onto the bench. Be sure to stand up to a full extension of the working leg without locking your knee. Step back onto the floor with the same leg and repeat. Complete 3 sets of step-ups with 12-15 reps on each leg.

Lunges. Start by standing with feet shoulder-width apart, hands on waist or with hands and arms hanging by your side. Look straight ahead, straighten your back and pull abdominal muscles in tight. Take a large step forward landing on heel first. The step should be long enough to where the back foot's hell lifts off the ground.  Lower yourself, while breathing in, until your legs are at a 90 degree angle with keeping your weight on forward heel. Your knee should line up over the top of foot and not over the toes.  Push back up through the heel on the forward foot, while breathing out, to starting position.  Continue on same leg until desired repetitions are completed, then switch legs and repeat. Complete 3 sets of lunges with 12-15 repetitions on each leg.

Reverse lunges. Reverse lunges are a great twist to the standard lunge discussed above. They give variety and work the glutes even more than a standard lunge. Start in a standing position with feet together and hands on hips (or holding a dumbbell in each hand.) Step one foot backward, and bend both knees at 90 degree angles, bringing your back knee close to the floor. Bring your back foot to the starting position and repeat. Complete 3 sets of reverse lunges with 12-15 repetitions on each leg.

Exercises for Sexy Shoulders

Dumbbell press. In a seated position with a dumbbell in each hand, place arms with elbows bent so the dumbbells are at chin height. Act as if you're drawing an "A" in the air with the dumbbells, bringing them above and together over your head. Squeeze the shoulders for a count of 3. Bring the dumbbells back down to the starting position following the same line they were raised on. Complete 3 sets of dumbbell presses with 12-15 repetitions.

Dumbbell lateral raise. In a standing position hold a dumbbell (or soup can) in each hand down at your sides. With slightly bent elbows, raise each hand to shoulder height and bring back down to starting position. Complete 3 sets dumbbell lateral raises with 12-15 repetitions.

Workout for Him

Most men seem to agree that it's a chiseled chest, amazing arms, and bangin' back that are physically attractive to the opposite sex. Want to have them looking sexy for your sweetheart for Valentine's Day? The following Valentine's Day Workout for Him is sure to please.

Exercises for a Chiseled Chest

Weighted pushups. If you don’t have access to dumbbells you can do weighted push ups. Have apush ups partner put some light pressure on your back while you perform 12-15 push ups. Make sure to keep your belly drawn into your spine to protect your back and core while the extra pressure is added.

Dumbbell fly. With a dumbbell in each hand, lay flat on a bench or mat. Start with both dumbbells at arm’s length out to your sides. With slightly bent elbows, bring your hands in an arc above your chest so the dumbbells are together. Bring back down to the starting position and repeat. Complete 3 sets of dumbbell flies with 10-12 repetitions.

Dumbbell chest presses. Lay flat on a bench or mat, place a dumbbell in each hand. With bent elbows, bring each dumbbell to chin height and press up and together over your chest. Imagine drawing an "A" in the air with the dumbbells. Squeeze for a count of 3 and bring the dumbbells back to the starting position, along the same line that you raised them. Complete 3 sets of dumbbell chest presses with 10-12 repetitions.

Isometric doorway fly. When doing flies at home without having access to dumbbells, you can get the same results with Isometric Doorway Flies. Stand in a doorway with each arm on either side of the doorframe. With hands inside the frame, press and hold for 5-10 seconds and rest for 2 seconds. Complete 3 sets with 10 repetitions.

Exercises for Terrific Triceps

Diamond pushups. Diamond pushup is the same as a regular pushup, but with your hands close together, focusing more on the triceps. Get into a pushup position with hands touching each other on the floor underneath your chest, then complete as you would a regular pushup. Complete 3 sets with 12 to 15 repetitions.

Exercises for a Bangin' Back and Bi's

Wide grip pull-ups. Using a chin-up bar or assisted pull-up/dip machine, place hands on the bar just outside of shoulder width. Focus on keeping your chest up and back straight, pull your body upward so your chin is just above the bar. Focus on pulling from the elbows, this helps the arms stay fresh so that the back can get a proper workout. Complete 3 sets of wide grip pull-ups with as many reps as you can up to 15.

Narrow Pullups. These get more of the mid back and also work the biceps. Using a chin-up bar or assisted pull-up/dip machine, place hands on the bar with hands together, palms facing your face. Focus on keeping your chest up and back straight, pull your body upward so your chin is just above the bar.  Complete 3 sets  with as many reps as you can up to 15.

Bicep Curls. Use a barbell or dumbbell. This will help sculpt those biceps.

Final Note for that Sexy Bod - Don't Forget Diet and Cardio

Although weight training is key in sculpting your muscles efficiently, you also need to focus on proper nutrition and cardio in order for your hard work to show by Valentine's Day. Focus on clean and wholesome foods while watching calorie intake. Make sure you are burning enough calories with your cardiovascular workouts so you are creating the calorie deficit needed.

There you have it! A his and her workout to get you into summer shape fast!

About Jennifer Searles

jennifer searlesJennifer Searles is a Personal Trainer/Nutrition Consultant/Coach,  IFBB Professional Figure Competitor and a writer. Jennifer Searles is also the owner of *THE WORKS* Personal Training and Competition Coaching. Jennifer is also a regular contributor to MuscleMagFitness.com, MyBestHealthPortal.com and the MuscleMagFitness Health  network where she writes about hot topics in the areas of health, fitness, disease prevention, weight loss, nutrition, womens fitness and anti aging.

Last modified on Monday, 21 April 2014 11:08
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