thank GOD summer is here again and I have taking time to organize the program for free to all teenage girls and boys who have been sending emails requesting for workout routines that can be practised at home or in the gym.
sometime I wonder if Nigerian teenagers,young adult and the women ever looked at the mirror,
you will see a beautiful young lady, very attractive face but the stomach area just scatter the whole package!
CHAI THERE IS GOD Oooooo. no be only waka dey see am.
well lets not waste more time on this topic.....lets go straight to our daily teenage girls workout for toning.
Ab Kick-Outs
WORKS: Abs
Sit down on your mat with your legs in front of you. Bend them at a 90-degree angle and life them chest-height (your feet should be about a foot off the floor). Lean back until your upper body is at a 45-degree angle from the floor and bend your arms so your fists are just under your chin. Lower your upper body and straighten and extend your legs at the same time. Keep your upper body 5 inches from the mat, and don't let your feet touch the floor. Crunch back up to starting position. Do 3 sets of 15.
Weighted Leg Lifts
WORKS: Butt, back of thighs
Get on your knees and put your forearms on the floor in front of you. Place a 5- to 10-lb weight behind your knee and squeeze it so it stays in place. Keep your hips square, gaze forward, and lift your leg up until your thigh is parallel to the floor, Lower back down to starting position. Do 3 sets of 20, then repeat with your right leg.
Push-ups With T-Stands
WORKS: Core, chest, shoulders
Lower yourself into a full push-up position with your toes on the floor and arms a little wider than shoulder-width apart. Do one full push-up. Lift yourself back up to starting position, turn your body into a side plank, and raise your right hand toward the ceiling,Quickly lower your hand back down to the floor, do another full push-up, then repeat on the other side. Alternate between T-stands and push-ups until you have done 3 T-stands on each side.
Warrior Pose
WORKS: Thighs, butt
Inhale, step your right foot forward about 3 feet, and bend your knee so it is directly over your ankle. Point the toes of your back foot outward. Square your hips forward and sink into your bent front knee, keeping your abs tight so you don't arch your back. Sweep your arms up by your ears and gaze forward, Hold for 20 seconds, then repeat on the other side.
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