1/ Lunge with Single-Arm Row
Targets: Thighs, back, triceps, biceps
Stand on middle of band with left foot, holding both handles and a dumbbell in right hand. Step back with right foot. Bend right knee toward floor and draw dumbbell and handles toward right armpit. Hold; return to start. Complete set; repeat on opposite side.
2/ Leg Lift with Shoulder Press
Targets: Glutes, hips, outer thighs, shoulders
Stand with feet hip-width apart, resistance-band loop around ankles. Hold a dumbbell in each hand, arms at shoulder height, elbows bent. Slowly press right leg out to side as you extend arms overhead. Return to start and repeat with left leg. That's 1 rep.
3/ Kickback With Biceps Curl
Targets: Glutes, hamstrings, biceps
Stand with feet hip-width apart, resistance-band loop around ankles Hold a dumbbell in each hand, arms by sides with palms facing up. Slowly extend right leg behind you as you bend elbows to raise dumbbells in front of shoulders. Return to start and repeat with left leg. That's 1 rep.
4/ Triceps Pull With Knee Raise
Targets: Triceps, abs, glutes
With feet hip-width apart, grasp one end of resistance band with left hand, holding opposite loop in right hand (band should be doubled). Lift arms to a bow-and-arrow position at chest height, right arm bent and left arm extended. Pull right hand toward right armpit as you lift left knee toward right shoulder. Return to start. Complete set; repeat on opposite side.
5/ Chest-Fly Abs
Targets: Abs, Chest, Arms
Lie flat on floor and place resistance band across bottom of feet (you may need to double band). Bend knees 90 degrees and lift feet, holding 1 end of band in each hand, palms facing each other. Lift shoulders off floor while pressing legs forward about 45 degrees to floor, bringing arms out to sides. Hold, then slowly return to star.
6/ Wood Chop With Knee Raise
Targets: Waist, shoulders, glutes
Stand with feet hip-width apart, left foot 6 to 1 inches behind right foot. Hold a dumbbell over right shoulder in both hands. Slowly lower dumbbell diagonally across body toward left hip as you raise left knee toward right shoulder. Hold, then slowly return to start. Complete set; repeat on opposite side.
7/ Cross-Over Bridge
Targets: Glutes, hamstrings, core, triceps
Holding dumbbell in right hand, lie on back with heels on edge of chair. Pressing into heels, lift hips and extend right arm above right shoulder. Slowly bend right elbow, lowering dumbbell toward left ear. Straighten arm to complete 1 rep, keeping hips raised throughout.
Water Of Life
Coconut water is the clear liquid found inside coconuts, and advocates claim that it possesses unique nutritional qualities. It contains an array of sugars, vitamins, minerals and amino acids, and has been shown in studies to be as good as sports drinks in replenishing the volume and electrolytes the body loses via sweat during exercise. In fact, coconut water's electrolyte levels so closely match that of human blood, it has been used as an emergency intravenous solution for hydration.
Coconut water has played a role in traditional medicine for centuries, and is believed to treat health problems like asthma, colds, fever, bladder infections, kidney stones, and diabetes. However, while emerging science points out that coconut water may have unique health benefits, it's a stretch to believe that it's a cure-all. But considering you can gain a load of nutrients for only 46 calories per cup, you might find sipping coconut water to be a better option than today's pumped up, artificially dyed and sweetened energy drinks.
Tea + Milk: A bad Idea?
Tesearchers from Germany compared the health effects of drinking black tea with and without milk on 16 healthy women. Using ultrasound, they measured the function of an artery in the forearm before and two hours after drinking tea. Results showed black tea significantly improved blood flow and blood vessel elasticity compared with water, but the addition of milk completely blunted the heart health beneficial effects of tea.
Whether it is black, green or red, all teas contain polyphenols that gives tea its antioxidant properties. Antioxidants may help protect our body from free radical damage. Indeed, tea ranks just as high or, in some cases, higher than many fruits and vegetables in the Oxygen Radical Absorbance Capacity or ORAC score which measures antioxidant potential of plant-based foods. This study revealed that a type of protein found in milk called caseins decrease the amount of heart healthy compounds known as catechins that are found in tea.