Target Abs, Glutes & Arms

By Sandra Turco, BA, BEd, Can-Fit-Pro PTS & NWS

Have you been avoiding a fitness program because of cost or you can’t get to a gym?

Certified personal trainer Sandra Turco has put together an at-home workout to get you started and it will cost you less than a month’s gym fee for the equipment.

Sandra loves to train her clients with weights and inexpensive fitness gadgets that are challenging, versatile and extremely effective. Not only will this workout deliver a trim, strong body but it will boost your spirits and give you unlimited energy.

Special emphasis has been put on targeting areas that most women are concerned with: abdominals, glutes, biceps and triceps.

At 39, this mother of two has always been active but never in such great shape. After having her children, Sandra’s weight shot up.

Feeling uncomfortable in her own skin she sought advice and after 7 months of training with Paul Walker (her current business partner) she dropped 3 dress sizes, 35 cm and most importantly 8% body fat (a total of 25 lbs).

This led to her new found passion – 8 years later she’s a certified personal trainer, sports nutritionist and co-founder of an innovative fitness concept – Integrity Mobile-Fit, a 40 ft. mobile gym that goes to clients for personal or group training.

A sound, safe way to start home training is to target the total body. Each of the exercises shown are aimed at training individual muscle groups while using your abdominals, legs and glutes.

Medicine ball squats for glutes, legs and abs
beginner to advanced

1. Feet flat on floor, shoulder width apart; abs tight, head and chest upright. Hold weighted medicine ball with both hands above head, arms straight up.

2. Lower slowly bending at the knees until thighs are parallel to the floor. Knees should not extend past toes. Imagine you’re sitting in a chair. Simultaneously lower the medicine ball with straight arms to between both legs. Arms should always be straight. Body weight should be at your heels.

3. Slowly lift back to the starting position through your heels while raising the ball back above your head back to starting position.

Complete 10 to 20 repetitions.

Heels should never leave the floor when bending or straightening legs; arms should always be straight.

Advanced movement: stand on the fit stones to challenge your core muscles and balance. Then when you’re ready add a twist from the waist on the extension. First one side, then the other.

Bicep curl with exercise tubing
beginner to advanced

1. Grasp a handle of the exercise tubing in each hand.

2. Stand on the middle of the tubing with both feet, knees slightly bent, feet shoulder width apart.

3. Start with arms at your side, elbows slightly bent, both palms facing forward. Tighten your abdominal muscles to protect your back.

4. Elbows close to your sides, slowly bend arms raising hands toward your shoulders. Do not sway body forward or bend your wrists. Keep back straight and head up.

5. Slowly straighten arms lowering hands back to the starting position.

Complete 10 to 20 repetitions.

Exercise tubing comes in various colours indicating the amount of resistance. In general thicker tubing offers greater resistance.

Dumbbell overhead tricep extension
beginner to advanced

1. Feet together, knees slightly bent, use both hands to grasp one end of the dumbbell, palms facing up and your fingers pointing back.

2. Tighten abs to protect your back.

3. Raise the dumbbell above your head by extending your arms upwards, elbows are slightly bent.

4. Keeping your elbows close to you head, slowly bend your arms to lower the dumbbell behind your head.

5. Pause for a moment and then slowly straighten your arms to raise the dumbbell above your head.

Complete 10 to 20 repetitions.

Do not allow elbows to move out to the sides – keep them close to your head and pointed forward. Do not bend your neck – keep your head, neck and back in a straight line.

Stability ball dumbbell shoulder press for shoulders and abs
beginner to advanced

1. Sit comfortably on the stability ball feet flat on the floor shoulder width apart.

2. Back straight, head up, abs tightened to protect your back.

3. Hold a dumbbell in each hand positioned just above your shoulders, elbows pointing down and palms facing forward.

4. Slowly raise dumbbells above your head until they almost touch. Your arms should be as straight as possible without locking your elbows.

5. Slowly lower the dumbbells back to the starting position. Do not lower the dumbbells below the starting position.

Complete 10 to 20 repetitions.

Stability ball abdominal crunch
beginner to intermediate movement

The exercise ball is an excellent tool for performing abdominal crunches. It allows you to lower your body below the midline while providing solid and flexible support for an extreme abdominal workout.

1. Set-up: begin by sitting on the ball with your hands resting at your sides. Slowly roll your body down the ball, walking your feet forward bring the small of your back to rest on top of the ball.

2. Press your feet flat on the floor with a wide stance and knees bent. Place your hands behind your head and position your elbows out to the sides.

3. Raise your upper body slightly off the ball while tightening your abs.

4. Pause, then slowly lower your head and shoulders back to the starting position.

Complete 20 to 30 repetitions.

Advanced abdominal crunch: hold a weighted medicine ball and perform the same movement.

Stability ball press ups for chest and abs
intermediate movement

1. Set-up: kneel behind the ball. Rest your hands on the front of the ball and grip the ridges to avoid straining your wrists. Roll forward, holding your upper body weight on your arms, chest resting on the ball. Extend legs to lock at the knees so that you are balancing on your toes, shoulder width apart.

2. To begin the exercise, exhale and lift yourself off the ball, keep your body rigid. Always tighten your abs to protect the back.

3. Inhale as you lower towards the ball. Repeat the press ups as many times as possible without causing a painful strain in your back, abs or arms.
Complete as many as possible – to fatigue.

Advanced press ups: lift one foot off the floor and balance your body while performing the same movements.