Fitness Gifs 4 U



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gymra:

Curtsy w/Drop Foot

Stand with feet slightly apart and arms extended at your sides with dumbbells in hands, palms facing each other. Inhale, tigthen your abs, and alternate doing a curtsy, dropping your foot on the way down. Make sure to land on your ankle. Exhale and push off with your front leg when coming up. Make sure your knee does hit on the ground on the way down. Do 15 reps on each side. WORKS GLUTES, QUADS

Curtsy Up to Shoulder Press w/Knee Up

Stand with feet together and hold the weights at shoulder level with elbows bent and palms facing forward. Inhale, tense up your abs, and do a curtsy, making sure your front knee is aligned with your toes and your back knee does not touch the ground. Pause momentarily, exhale, and come up, raising your knee so that your thigh is parallel to the ground, and simultaneously press the weights up above your head. Do 15 reps on each side. WORKS ABS, CORE, GLUTES, OBLIQUES, QUADS, SHOULDERS

Abs Standing Side Crunch

Stand with feet wider than shoulder width, toes pointing forward. Hold one weight at your hip and the other at shoulder level with your elbow bent and your palm facing forward. Inhale, tense up your abs, and extend your arm above your head and bend in the same direction, bending your opposite knee simultaneously. Pause momentarily, exhale, and stand back up to starting position, bringing your opposite knee up to your elbow. Do 15 reps on each side. WORKS HIP FLEXORS, OBLIQUES, SHOULDERS

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