Have you tried this?

This is a crunch and abduction at the same time. You put the resistance band around your thighs and as you come up for the crunch, spread your knees apart, causing the resistance band to stretch which works your outer thighs.


Take a lunge, and as you do, reach your arm forward (same side as front leg forward) and keep the other arm bent, like you're pointing a bow and arrow. Alternate sides.


Put the resistance band around your calves. Squat down touching your toes. When you stand from the squat, raise left leg to the side, working your outer thighs and lifting your arm. Repeat and alternate sides.


All pictures are from fitnessmagazine.com

Resistance Bands Workout

This link HERE from Sports Fitness Advisor has some great resistance bands moves you can do. Just scroll down through the text and the exercises are at the bottom of the page. I love resistance bands because you can do the workouts in your own home and don't have to own an entire set of dumbbells. I'm giving you the link because the images on the site actually move and show you the motions of how to do each exercise.

If you don't have resistance bands I'd highly recommend getting some. They're versatile and you can switch up your workouts with them like you couldn't with dumbbells. They aren't very expensive and definitely worth the investment!

Arms, Legs, and Abs

Triceps Press/Knee Tuck

Lie faceup with knees bent 90 degrees, a dumbbell
in each hand, arms over shoulders, palms in.
Bend elbows, bringing dumbbells behind head,
as you lift and extend legs in front of you.
Return to start.
Do 15 reps.

Wide-Stance Deadlift

Stand with feet more than shoulder-width apart, toes pointed
out 45 degrees, a dumbbell in each hand, arms in front of thighs, palms in.
Hinge forward from hips, keeping back and legs
straight, as you lower dumbbells to shin level.
Return to start.
Do 12 reps.

Plie-Curl Combo

Stand with feet more than shoulder-width apart, toes pointed out 45 degrees, a dumbbell in each hand, arms by sides, palms in.
Squat, keeping knees behind toes. Maintain squat and do 2 hammer curls: Palms in, elbows by sides, bring weights to shoulders, then lower.
Stand up to return to start position. Turn palms to face forward and do 2 biceps curls.
Repeat series 5 times.

Rocket Squat

Stand with feet shoulder-width apart, a dumbbell in each hand, elbows bent by sides, hands in front of shoulders, palms in.
Squat, keeping knees behind toes and abs engaged.
Stand up while simultaneously turning palms forward, pressing arms straight overhead and lifting heels off floor. Lower to start.
Do 15 reps

Single-Leg Row

Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand, palms facing thighs.
Lift right foot a few inches behind you. Keeping back flat and abs tight, hinge forward from waist. Pull elbows up and out to sides at shoulder level; lower.
Do 12 reps, keeping right leg lifted throughout. Switch legs; repeat.

From Fitnessmagazine.com. Originally published in FITNESS magazine, February 2009.

Ten Minute Muscle Blaster

I love this work out from Fitnessmagazine.com. It's fast, hits all the major muscle groups, and is super challenging! Have fun!

Jack and Tire Run Combo

Do 4 jumping jacks.

Immediately afterward, do a high-knee run in place. Bring left knee up and bent right elbow forward, then right knee up and left elbow forward. Repeat high knees 3 more times.
Alternate back and forth between jumping jacks and high-knee runs.

Squat Pop



Piston


Lunge with arms at your sides, then as you stand up from the lunge
bring your arms up for a bicep curl.

Plank Lunge Row

A dumbbell in each hand, get into full push-up position; place dumbbells on the floor so that palms face each other. Lunge left leg forward so that foot lands outside of left hand, knee bent 90 degrees; return to push-up.

Instantly drive bent left elbow behind you,
bringing dumbbell up to rib cage; return to push-up position and alternate arms.


Double-Time Wood Chop

Standing with feet slightly wider than shoulder-width apart, cross dumbbells over each other and hold both with clasped hands in front of hips. (Beginners, use one dumbbell.) Bend elbows to bring weights above right shoulder.

Pivot to the left, lifting right heel off floor and bending both knees 90 degrees as you lower dumbbells diagonally to outer left calf. Reverse motion back to standing position.

Switch It Up

Here are a few exercises from fitnessmagazine.com that I love! I love these kinds of exercises in my workout routine because some of them work multiple muscles and they're different than the same old exercises! It's important to switch things up every once in a while so your workouts stay exciting. Try adding some of these to your workouts!

Reach and Press

• Start with dumbbell in left hand and do a shoulder press.
  
• Lift your opposite leg, right, behind you at a 90 degree angle.
  
• Reach your left arm forward to your shin as if you were to touch the ground.
  
• Stand and repeat 12x. Switch to right arm and left leg once completed.
  

Bridge and Triceps Press

• Start with feet shoulder width apart and lift your hips to do a floor bridge.
  
• With dumbbells in hands, start with bent elbows just by your ears.
  
• Extend your arms for a triceps extension. Do not bring your hips down until completed 15 reps of triceps extensions.
  

Frog Squat

• Squat as low as you can, with elbows pressed in knees, holding a dumbbell in palms.
  
• Then raise your legs so they're almost completely extended, but keep your upper body in its original position.
  
• Repeat 15x
  

Spell Your Name

• Start in normal plank position with elbows on the stability ball.
  
• Spell your name in cursive with your elbows moving the ball. This will force you to stabilize the rest of your body with your core. Hopefully you have a short name :)
  

Say Goodbye to Flabby Arms

 There is a misconception out there that whatever area you specifically work out will looked ripped and amazing.  For example, those infomercials with a sit-up/crunch machine and promises a six pack in a few weeks.  Or someone says, workout your arms and it will take away those old lady saggy underarms.

I'm giving you an arm workout today, but don't forget that there is a layer of fat over your muscles.  You can work out your muscles, and they can and will become more defined, but if you're not eating right, that fat will still be covering the muscles and you won't be able to see the definition as much you might wish.  But once you get rid of that fat (as in it decreases) that definition WILL show.

So, having said that, these exercises will have your upper arms looking more defined IN COMBINATION with eating healthy.  Bu looking defined isn't the only benefit to working your muscles.  Remember that the more muscle you have the more fat you're burning during the day and in your sleep?  Oh yeah.  You heard me.  So don't give up on strength training just because you feel like you don't look 'defined' enough.  There are other NECESSARY reasons why you do strength training i.e. the effects of your metabolism.

Shoot for 12-15 reps of each.  If you aren't tired by the 15th rep go to 20.  If you're not exhausted by 20 reps, your weights are too light. 

Shoulder Press
You can do this with your palms facing towards each other
as shown in the picture, or facing outwards, which is more common.  
Do the opposite of what you're used to.  You work different 
fibers in your muscles just by switching a small position. 

Lateral Raises
Keep elbows slightly bent

Biceps Curl on One Leg
By standing on one leg you throw your balance off
which forces you to use your core

  

Triceps Extension
Be sure to keep your elbows
close to your ears.  Don't let them 
spread out even though they'll want to.

 

Triceps Dips
Advanced with one leg.  If just beginning, keep both legs on ground and 
lower your arms until your butt almost reaches the ground.  Then bring yourself back up. 

( Or Advanced Triceps Dips )

Crunch on SB or floor

Reverse Crunch

 

( Or Advanced Reverse Crunch ) 

Start in a pushup position with your shins and feet on the ball.

Then bring your knees into your chest, and roll them back out to the starting

position again. 

  REPEAT EACH EXERCISE.  

Start from the top and work your way from the Shoulder Press to the Reverse Crunch again.

Today, add in 20 mintues of low-medium intensity of cardio since you just worked out your arms.  On Thursday, I would find a leg workout and just do legs.  Sometimes it's ice to switch things up and not always just do a total body workout.

Combination Exercises

These are the best kinds of strength workouts because you are working multiple muscles in one exercise. It not only saves time, but it gets your heart rate up and keeps you moving which = more calories burned during the workout. Always a plus, don't you think ladies?

This is not one complete workout, but several different options to add to your workout where it needs some spicing up. Here are some great combinations to incorporate into your workouts:

Overhead Lunge Walk: 
Legs, Glutes, Core, and Shoulders

Hold the dumbells overhead while you do 10 walking lunges. This way you can skip doing the shoulder presses altogether, but you still get them worked out. Oh I love multitasking :)

Russian Twist: 

Abs, Obliques (Yes that's a combination :)

If you don't have a partner, which you probably don't, put your feet under a couch if you need the extra support.

Lunge, Kick and Curl: 

Legs, Glutes, and Biceps

Lunge with your arms at your side. On the way up, kick up your leg while doing a bicep curl.

Squat Plus Abduction Kick: 

Legs, Glutes, and Hips

 

The best way is to use resistance bands around your ankles so you don't have to switch the resistance bands position, but this is the only picture I have to describe this.
Complete the squat, then stand up straight and kick your right leg out for an abduction. Squat again and then kick your left leg out to the side. 

Sit up Plus Shoulder Press: 

Abs, and Shoulders
Have a pair of dumbbells in your hands. Have your arms positioned where the dumbbells are by your ears (so your elbows are bent.) As you sit up, raise your arms/extend your elbows for a shoulder press.  On the way back down from your sit up, bring your arms back to the starting position with the dumbbells by the sides of your face, or ears. 

Lunge Plus Tricep: 

Legs, Glutes, and Triceps

Do this picture, but add a lunge. Start with the dumbbells overhead. When you go down for a lunge, brings the dumbbells behind your head for a tricep dip. As you stand up from the lunge, bring your arms back up overhead. ***Remember to keep your elbows close to your ears as you bring the dumbbells behind your head. Do not let them spread out wide, because then you are not targeting your triceps to the extent that you could.

Chest Exercises

Some women think that it's pointless to work out their chests because they think you won't be able to tell a difference. Well, I'm here to tell you otherwise. Working out your chest gives you a little lift, my friends. And who doesn't want a little lift in that particular area! It also gives you more definition in between your pectorals and gives you some natural cleavage or at least more defined in that area. (Not that some of you need help, but some of us aren't so fortunate in that department and need a little boost :)

Of course, like all the other muscles in your body, it's important to make sure you're working out all your muscles and not just isolating one. A great way to work out your chest is by alternating a chest exercise with a back exercise since they are opposing muscles. So this is just a reminder that when you're doing your strength workout, not to forget your chest or think it doesn't matter. Here are several options for chest exercises:

Good old fashion Pushups. They do a body good.

Incline Pushups. These focus a bit more on your lower pectorals, and can be easier than regular pushups. If you're just starting out, you can also do pushups on a higher shelf. With enough reps, you'll be able to feel it. Notice her form in the picture, that her back is straight and her butt is not hanging out in the air.



Pushup with Side Plank. Remember those trusty planks i posted a few weeks ago? You can incorporate them into your pushups if you're ready for something else. Once on your way up from the down position, take your left/right arm and bring it above your head while resting on the opposite arm, like so. Hold for a few seconds, then slowly bring your hand back down and complete another pushup and the process continues.



Chest Fly with Resistance Band. The Stability Ball is always an advanced move for those ready for the next step. It adds instability which forces you to use your core to stabilize the rest of your body. Her feet are close together, which makes it harder to balance. If you're just starting out on the SB, you can spread your feet out shoulder length to help you balance.
Reminder: Keep your shoulders back and sit up straight. Try and focus on feeling your chest muscle and flexing it as you bring your arm from an extended position, to bringing it front of you.

Chest Fly on the ground. You can do this one at home if you have some dumbbells.
Chest Fly on SB. Again, the SB incorporates your core and is a great alternative to using the bench where your entire body is at rest there, whereas here it has to still work in addition to your chest muscles.

Advanced Pushup on Bosu. I love these things. They are so versatile. Like the SB, this adds instability, which makes the pushup harder because you have to bring in your other muscles for balance. Pushups are great for your core anyways, but this adds the intensity and benefits to your core.

Chest Press with Free Weights. It is good to mix it up between free weights and the barbell. When you use different equipment it forces you to use different fibers in your muscles. It also throws your balance off a bit which spice things up.

Chest Press with Barbell. It's good to put your feet up, which enables you to keep your back straight, without arching. Your arms should be just past your shoulders. Bring the bar to your sternum every time you bring it down. Don't lock your elbows on the way up.

Bench Press with Barbell on SB. To advance this even more, you can bring your feet close together which will cause you to be really unstable and will be difficult to use your core to keep you in place. Or, close your eyes (with a spotter please). You'd be surprised how much more you have to balance and focus with your eyes closed.

Pushup on Medicine Ball. These are my favorite. She is on her knees because this is a difficult exercise. It requires you to use you core and since it's so unstable with a ball, it adds the intensity to the pushup itself. After each pushup, I switch the ball to the other hand and repeat until you do at least ten on each hand.

So there you go. Now, no more excuses why you aren't working out your chest :)