Diamond
Fight the Flab Workouts

Get lean and mean with just 15 minutes of exercises everyday!

1)Arms
WORKOUT: HAMMER CURL FOR BICEPS
GRAB: Two full 500 ml water bottles
  • Hold a water bottle in each hand with your palms facing each other. Bend your arms at a 90 degree angle.
  • Keep your elbows close to your body as you slowly curl the weights up to your shoulder.
  • Slowly lower weights back to your starting position. Do three sets of 15 repetitions (reps).

2. ABDOMINALS

WORKOUT: BICYCLE CRUNCH (TONES ENTIRE TUMMY)
GRAB
: a mat
  • 1. Lie flat on mat and place your hands behind your neck. Lift legs and bend at a 90 degree angle.
  • 2. Slowly move your legs in a bicycle motion; as your left knee nears you, bring your right elbow close to it - as if to meet it. When it' your right knees that moves close to you, reach your left elbow to it.
  • Do two sets of 30 reps. Count entire motion (left and right) as one repetition.

3. Arms
WORKOUT: TRICEP EXTENSION
  • Stand with feet shoulder-width apart. Hold weights with both hands. Raise your arms over your head.
  • Keep your elbows in the same positions as your lower your arms behind your head as far as you can - or until the weights touch your back.
  • Slowly return arms to starting position. Do three sets of 15 reps.
4. Butt
WORKOUT: SQUATS (TARGETS BUTTOCKS AND THIGHS)
Grab: a chair
  • Stand straight (in front of a chair with your feet shoulder width apart - don't lock your knees, keep them them soft.
  • Tighten your butt and tights as you slowly dip your body down (as if to sit on the chair). Right before your butt touches the seat, lift your body back up to starting position (keeping muscles tight.)
  • Do three sets of 15 reps.



5. Legs
WORKOUT: LUNGES (TONES ENTIRE LEGS)
  • Stand with feet slightly apart. Take a step forward with your left leg and bring your right knee down until it almost touches the ground.
  • Return to starting position and repeat on the other side.
  • Do two sets of 30 reps per leg.
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