No Gym? No Problem.
IPL PRO CHAMPION LESLEY BECK’S OUTDOOR EXERCISES
Photography by Ben Yosef
If there’s anything I learned as a result of gyms being closed during the COVID-19 pandemic, it’s that you can still get an effective workout at home our outdoors with the proper equipment. Here are some of my faves that I used and continue to use when preparing for a competition, as well as in my regular workout routines.
I love incorporating booty bands when working lower body. They add resistance to your own body weight to offer that extra boost. Three examples I included can be incorporated in your regular routine or for a dynamic warmup.
Basic Squat
Keep feet hips-width apart with your toes slightly outward. Squat down slow and controlled as far as you can go, keeping your booty tight. You can do full range of motion or pulse squats.
Monster Walks
With the band just above your knees, squat down as if you are about to sit down on a chair. Maintain this position as you walk slowly to the left. Repeat to the right.
Clam Shells
With the band above your knees, lie on your side with your knees slightly bent and with one leg on top of the other. Keep your feet together and lift your top knee until it’s parallel with your hip. Lower your knee back to the initial position, repeat, and then switch sides.
For upper body exercises all you need is a pair of dumbbells. Here are my go-tos for sculpting strong, sexy arms.
Bicep Hammer Curls
Keep your upper arms stable and shoulders relaxed. Bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Or for a full range of motion, raise the dumbbells to your eyes or forehead level. Your elbows should stay tucked in close to your body.
Shoulder Press
Stand or sit upright and keep the back straight. Hold a dumbbell in each hand, at the shoulders, with an overhand grip. Thumbs are on the inside and knuckles face up. Exhale as you raise the weights above the head in a controlled motion. Pause briefly at the top of the motion. Inhale and return the dumbbells to the shoulders.
Upright Row
Stand with your feet shoulder-width apart, holding a pair of dumbbells in a pronated position (palms facing in). Raise the dumbbells straight up (think vertical pull). Once your elbows are slightly lower than your shoulders, pull back (think horizontal pull) and squeeze your shoulders for the row. Lower the weights back to the starting position with control. Then perform this movement on the other side.
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