2B - STANDING ALTERNATING OVERHEAD PRESS - Grab a dumbbell in each hand and stand with your feet shoulderwidth apart, knees slightly bent. Hold the dumbbells just above your shoulders, palms facing forward (A). Press the right dumbbell up until your arm is straight overhead (B). Slowly lower back to start, then raise the left dumbbell. Continue alternating arms until you’ve done 10 to 12 reps on each side.
3A - LUNGE WITH FRONT FOOT ELEVATED - Stand with feet hip-width apart, two to three feet in front of a step, then place your right foot on the step (A). Slowly lower into a lunge, keeping your right knee over your toes (B). Drive through your right heel and straighten back to start. That’s one rep. Do 10 to 12, then repeat with the left leg.
3B - 3 POINT DUMBBELL ROW - Stand with your feet hip-width apart, holding a dumbbell in your right hand, palm facing your body. Bend forward at the hips, keeping your back flat, and place your left hand on the bench, the dumbbell hanging straight down from your shoulder (A). Slowly bend your elbow and pull the dumbbell up toward your waist (B). Pause, then lower the dumbbell back to the starting position. That’s one rep. Do 10 to 12, then repeat with the left arm.
4A - STABILITY BALL LEG CURL - Lie on the floor with your calves on top of a stability ball, arms to the sides, palms facing up (A). Squeeze your glutes and raise your hips until your body forms a straight line from your shoulders to your feet (B). Bend your knees to roll the ball toward you, straighten your legs to roll it back, then lower to the start position. That’s one rep. Do 10 to 12.
4B - WIDE GRIP PULL-DOWN - Stand facing a lat pull-down machine and grab the bar with
your hands wider than shoulderwidth apart, palms facing forward. Keeping your arms extended and back straight, sit on a bench with your feet flat on the floor (A). Pull the bar toward your chest, keeping your elbows under the bar (B). Then slowly return to start. That’s one rep. Do 10 to 12.
ENJOY!
Workout found at http://www.womenshealthmag.com/fitness
| Ingredients - |
1 large Cucumber, chopped 2 Roma (plum) Tomatoes, chopped 1 (5 ounces) jar pitted Kalamata Olives 1 (4 ounces) package Feta Cheese, crumbled 1 Red Onion, halved and thinly sliced 1/2 (10 ounces) package Romaine Lettuce Leaves 1/2 (10 ounces) package Baby Greens Vinaigrette Dressing: 6 tablespoons Olive Oil 1 teaspoon Garlic Powder 1 teaspoon Dried Oregano 1 teaspoon Dried Basil 1 teaspoon Dijon Mustard 1 teaspoon Fresh Lemon Juice 1 1/2 cups Red Wine Vinegar |
| Preparation: |
Add chopped cucumber, chopped tomato, Kalamata olives, feta cheese, sliced red onion, romaine lettuce, and baby greens to large serving bowl. Vinaigrette Dressing: In a small bowl, whisk olive oil, garlic powder, dried oregano, dried basil, Dijon mustard, fresh lemon juice, and red wine vinegar. Panzanella Salad - found here
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Cut the flesh from the melon and cut into bite size pieces, removing and discarding the seeds, and set aside. Peel and slice the onion into rings.
In a small bowl, combine the vinegar, salt, pepper, and whisk until salt is dissolved. Slowly whisk in the olive oil, a few drops at a time. Add in the chopped mint, taste, and adjust seasonings.
In a large bowl, combine the melon, onion, and feta. Pour thedressing over the melon mixture and toss gently until everything is coated and evenly mixed. Garnish with mint sprigs.
To serve, divide salad among individual plates and garnish with mint leaves.
