Think yourself fit
Get your head in the game, and poof! Your muscles get stronger, the moves feel easier, and your body kicks it into high gear like never before. Prepare to unlock the tougher-in-every-way you.
OK, busy lady:
What stands betWeen you and your fitness goals?
If your first thought is a lack of time, energy or gyms in your neighborhood, we’ll stop you right now. There’s exactly one thing in your way, and that’s your brain. “How you approach your workout mentally is just as important as how strong you are physically,” says Dennis Grounds, a personal trainer, life coach and the founder of Grounds for Life in Maui, Hawaii. “Your brain might say, ‘You’re too weak,’ or ‘You can’t do this,’ but teach it to say the opposite and you’ll feel powerful and ultimately be much more successful.”
Easier said than done, of course. So we asked Grounds to create a routine that challenges your
mind and your muscles, so you can flip the switch that has you cheering yourself on. Pair the total-body workout here with the steps in “Train Your Brain”
to make those mental hurdles (and that muffin top) a distant memory.
How it works
Two or three times a week, begin with 5 minutes of cardio, like walking on an incline. Then do 1 set of 10 reps of each move. Perform 1 minute of high-intensity cardio (like jumping
rope) between each exercise. Repeat the sequence once, this time doing 30 seconds of cardio between sets.
A pair of 5- to 10-pound dumbbells, a chair, a yoga mat, a stability ball and a resistance tube.
1 Pick-up squat
WORKS LEGS AND BUTT
don’t lean back—
align Your shoulder
over Your hips.
Place a dumbbell on the ground outside each foot and stand with feet shoulder-width apart, arms at sides. squat low as you reach down and pick up the weights (A).
Rise up (B), then squat and place the dumbbells on the ground again. Return to starting
2 Side-raise flamingo
WORKS LEGS, BUTT, SHOULDERS AND CORE
hold a dumbbell in the right hand at your side and sit on the edge of a chair with knees bent. Place left hand on hip and extend left leg straight out to the left, foot flat. Raise right arm to shoulder height out to the side (A), then lower it as you rise up, shifting weight to left foot and lifting right knee to hip height in front of you (B).
Lunge to the right, raising right arm, and sit lightly on the chair again; repeat. switch sides to complete set.
3 Bridge fly
WORKS CHEST AND CORE
Tighten Your glutes to
Keep Your hips up.
Hold a dumbbell in each hand and lie face up with head and shoulders on a stability ball, knees bent 90 degrees and hips raised so body is aligned from shoulders to knees. Extend arms out to sides at shoulder height, elbows slightly bent and palms facing up (A). Bring weights toward each other over chest (B).
Lower the dumbbells and repeat.
Train Your brain
Firm-up a goal
You know how everyone talks about S.M.A.R.T. goals? We will too.
Write down a fitness mission that’s (clears throat) specific, measurable, Attainable, Realistic and has a Time frame attached—e.g., “Lose 10 pounds by June.” Post it on your mirror to keep motivation high.
Set mini strides
Before a sweat session, write down one thing you’d like to accomplish during that workout
(for instance, “i’m going to do 2 more laps around the park than usual”).
While you’re exercising, focus on that objective, not your big end goal.
every few workouts, skip the music and listen to an empowering lecture (search Spotify
for Joseph Campbell) instead.
hearing something positive while you exercise helps connect your brain to the activity you’re
doing, so you’ll be fully engaged.
4 Hammer-curl balance
WORKS BICEPS, BUTT AND CORE
Stand with left foot on the center of a resistance tube and extend right leg behind you. Hold a handle in each hand at sides, palms facing each other. Keeping chest lifted, raise right foot off the ground (A).
Bend elbows, bringing hands toward chest (B).
Straighten arms and repeat, keeping leg raised the entire time. Switch legs halfway through set.
5 Ball extension
Squeeze Your shoulder
Lie facedown with torso centered on a stability ball and legs extended, feet wider than shoulders. Cross arms in front of head, pressing forehead against top forearm, and lower chest
onto ball (A).
Lift head, shoulders and chest so body is aligned from head to heels (B).
Lower to starting position and repeat.
6 Stand-up Press
Hold a dumbbell in the right hand and sit on a bench or chair, left foot on the ground, and right knee raised slightly higher than hips. Place left hand on hip and raise right arm to shoulder
height out to the side, elbow bent and palm facing forward (A).
Rise up as you press weight overhead (B).
Slowly sit down on the bench and repeat. Switch sides to complete set.
7 Prone triceps raise
Hold a dumbbell in each hand and lie facedown on a yoga mat with legs extended behind you, feet together. Extend arms at your sides with palms facing thighs. Lift chest until you feel your lower back engage. Keeping chest lifted, raise arms to shoulder height behind you (shown). Lower arms, and repeat.
8 Long-arm crunch
Lie face up with back centered on a stability ball, knees bent to 90 degrees and feet on the floor. Extend arms behind head with palms facing up (A).
Crunch up (B) and hold for 1 count.
Lower and repeat.
All Fitness ___ by Jeanine Detz / / photography by James Michel fielder