4 Moves To Get Toned—Fast
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Usually we’re all about core strength and performance training. But consider this our nod to vanity: four moves to supercharge your workout and get ripped fast.
The secret for three of them is drop sets — working to failure in repeating sets of lighter and lighter weight, which forces your muscles to work harder in less time.
To perform drop sets, start with a weight you can rep six times with perfect form. When your form fails, lighten by 5 or 10 pounds. Repeat, stopping when you reach a weight you can rep 20 times.
Abs & Obliques
Twisting V’s
3 sets of 50 alternating reps
3 sets of 50 alternating reps
Start by lying on your back. Raise your legs and upper body roughly 30 degrees off the floor. You should be sitting on your butt, not resting on your lower back. Keeping your arms as straight as possible, twist and touch both hands to the floor on your right, then twist the other way and touch the floor on your left.
Pectorals
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Chest Presses
Drop Set
Drop Set
Adjust yourself so your hands are even with your chest. Press the weight slowly, making sure to keep your lower back in contact with the support pad or bench. Lower the weight to complete the rep. Proper breathing is important: Exhale while you press the weight. Inhale while lowering it.
Calves
Calf Raises
Drop Set
Drop Set
At a seated calf station, place only your toes and the balls of your feet on the foot bar. Raise the weight by pushing off the bar and going up on tiptoe. Slowly lower it to complete the rep. Try to max out your range of motion: Get as high up on your toes as you can in the raised half of the motion, and drop your heels as far as possible in the lowered half.
Biceps
Hammer Curls
Drop Set
Drop Set
Unlike a traditional curl, hold the weights with palms facing in. Stand with weights at your sides, and slowly raise them by bending at the elbow. Try to touch the end of each dumbbell to the front of each shoulder. Return to the starting position to complete the rep. Avoid rocking at the waist, and make sure you’re moving only from the elbows down.
