Kymco Mongoose 90 Top Speed
90 seconds to slim
Tired of countless sets and reps? Make "one and done" your workout mantra. With this get-lean routine you'll do each move only once, which will leave you twice as much time to enjoy your sleek new physique!
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Arm accentuator
Works: shoulders
Stand with feet hip-width apart, a weight in each hand, arms down. Raise arms out to sides a few inches and hold for 10 seconds. Repeat this stop-and-hold pattern four more times, ending with arms at shoulder height (as shown). Slowly lower arms in four 10-second increments.
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Tush tightener
Works: butt, thighs
Stand with feet hip-width apart; raise arms to shoulder height for balance. Bend knees and slowly squat about one third of the way down to floor; pause and hold for 10 seconds. Lower 2 inches more; hold for 10 seconds. Repeat pattern three more times, ending in a deep squat (as shown). Slowly rise in four 10-second increments.
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Belly buster
Works: abs, obliques
Lie faceup with legs extended straight up, arms out to sides, palms down. Keeping legs together, lower legs a few inches to left; pause and hold for 10 seconds. Repeat this stop-and-hold pattern four more times, ending with legs just above floor (as shown). Raise legs back to center in four 10-second increments. Repeat on opposite side.
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Total toner
Works: triceps, chest, back, butt, thighs, hamstrings
Lie faceup, head and upper back on ball, hips raised and aligned with torso, a weight in both hands, arms extended to ceiling. Lower arms behind you 2 inches toward floor; hold 10 seconds. Lower 2 inches more; hold 10 seconds. Repeat three more times, ending with arms parallel to floor (as shown). Raise arms in four 10-second increments.
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Lower-body buffer
Works: butt, thighs
Stand with feet staggered, left foot in front of right, right heel lifted, a weight in each hand. Bend knees and lunge down 2 inches; hold for 10 seconds. Lower 2 inches more; hold for 10 seconds. Repeat pattern three more times, ending in a deep lunge (as shown). Slowly return to standing in four 10-second increments to complete rep. Repeat on opposite side.
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Bust booster
Works: chest, shoulders, triceps
Start in push-up position with hands slightly wider than shoulders. Keeping neck in line with spine, lower 2 inches; hold for 10 seconds. Lower 2 inches more; hold for 10 seconds. Repeat pattern three more times, ending just above floor (as shown). Straighten arms in four 10-second increments.
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Back attack
Works: back, shoulders, triceps
Lie facedown with torso on ball, feet wider than hip-width apart, a weight in each hand, arms down, palms facing each other. Raise arms out to sides a few inches; hold for 10 seconds. Repeat stop-and-hold pattern four more times, ending with arms at shoulder height (as shown). Lower arms in four 10-second increments.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
Source: https://www.self.com/gallery/slow-down-to-firm-up-slideshow
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