The 7 Best Moves for a Visibly Stronger Body

7 moves designed to hit all your major muscle groups in just 30 minutes.
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Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.
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from 30 min
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Description

Take your workout to the next level with this seven-move workout for experts. It trains all your large muscle groups.

The workout is based on the classic muscle-building system that relies on repetitions and your previous training experience. You will do 10-12 reps. Complete all exercises one after the other.

Start with 24 Alternating Reverse Lunges (12 per leg). Lunge with the left leg, then the right – or the other way around. Then move on to the next exercise. Take 12 Crab Squat Walk steps to the left, then 12 to the right. If you don’t have enough space, alternate left and right while staying in place. The last exercise is a hold exercise that you should hold for 90 seconds.

If the Military Plank is too easy for you, you can exchange it for a Superman Plank. If you need a short break between the different exercises, take it. After each round (7 exercises) take a break of up to 60 seconds. Repeat the circuit 5 times. Always make sure that your exercise is clean and controlled and keep your body under tension.

Warm up well before you start training! Have fun with our workout.

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The 7 Best Moves for a Visibly Stronger Body
1. Alternating Reverse Lunges
24 reps (12 per leg)
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This foodspring video shows you how to do alternating reverse lunges correctly. These are a great exercise for the muscles in your legs. They target the hamstrings and the glutes. Stand up straight and put your feet hip-width apart. Step one foot backwards. Bend your knees so your back knee moves towards the floor. Your back heel should not touch the floor. Keep your upper body straight. Don't lean forward. Bring your leg back to the starting position and repeat for the other leg.
2. Crab Squat Walk [L]
12 reps
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This foodspring video shows you how to do a crab squat walk correctly. Hold a deep squat position, then take a big step to the left side. Try to stay in as deep a position as you started while you walk. As you walk, turn your foot and leg out slightly to the side. Then bring your right leg over to your new position. You can use this exercise to get to a specific place and back, or do the exercise in place.
3. Crab Squat Walk [R]
12 reps
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This foodspring video shows you how to do a crab squat walk correctly. Hold a deep squat position, then take a big step to the right side. Try to stay in as deep a position as you started while you walk. As you walk, turn your foot and leg out slightly to the side. Then bring your left leg over to your new position. You can use this exercise to get to a specific place and back, or do the exercise in place.
4. Thumbs Ups
12 reps
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This foodspring video shows you how to do thumbs ups correctly. This exercise works the backs of your shoulders and the lower back. Lay yourself on the floor on your belly. Straighten your arms out to the sides and make fists. Put your thumbs up. Now lift your upper body up off the floor and raise your arms as high as you can.
5. Floor Hyperextensions
12 reps
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This foodspring video shows you how to do floor hyperextensions correctly. This version, lying on your stomach to work your lower back, is a good place to start for beginners. Lie on your stomach and rest your toes on the floor. Fold your arms and lay your head on your hands. Now lift your upper body off of the floor, then gently lower it back to the floor.
6. Chest Squeezes
12 reps
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This foodspring video shows you how to do chest squeezes correctly. This exercise focuses on the pecs. Stand upright. Place your palms together in front of your chest. Slowly move your arms forwards and backwards, keeping your hands pressed together the whole time.
7. Military Plank
90 sec
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This foodspring video shows you how to do a military plank correctly. This type of plank demands extra balance and strength from your core. Start in a half push-up: your elbows are on the floor under your shoulders, while your shoulders, belly and glutes are tensed. Now raise yourself up higher by putting first one hand, then the other, onto the floor in the place your elbow used to be. You will end up on your hands and toes. Now take it back down one by one until you're back on your elbows and toes. Make sure your hips are always parallel to the floor. Move slowly and make sure your belly and glutes are always tight to keep your stability.
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