Total Body Routine of the Week

BALL TUCK: Be sure to pull your abdominal muscles inward (toward your spine) while performing this exercise. It is a great ab exercise. Henry Chan/The Epoch Times

The Epoch Times has published a number of great moves that one can incorporate into a routine each week. This week, we put some of those moves together to create an awesome total body conditioning routine. It requires coordination, strength, and the ability to stabilize yourself. Although short, this is an advanced routine, so if you are new to exercise or are not used to working without the support of weight machines, then you may want to work up to doing this routine.

All of the exercises are compounded, meaning they are made up of two singular exercises coupled together to create a greater challenge. A higher level of stamina coordination, focus, and control is needed.

Squats with Dumbbell Shoulder Press

Start by combining the squat and the shoulder press. To begin, stand tall, with your feet shoulder width (or a bit wider) apart. You may keep your feet parallel to each other or slightly turned out, ensuring that you are not rolling your ankles in or out. Draw your navel toward your spine and reach your hips back as if you are going to sit down. Slowly lower your hips toward the floor while keeping your weight in your heels.

As you stand up, exhale through pursed lips, and curl and press the dumbbells overhead into a shoulder press.

Repeat.

Prone Leg Tucks on Ball With a Twist