squats they dont get it from yoga
I have wrist and ankle weights....I was actually debating buying a kettle weight . Arm definition I need but not man muscles.. I dont want my small chest to loose my small boobs in lieu of musle tone.. I dropped 3 lbs and inch this week alone. I hold my squats until im trembling..
Unless you get super silly with weights and building compounds, it's not that easy for a woman to get man muscles. It's a testosterone thing.
And, a good grip, applied correctly, never hurt... Generally, what you got in your cup (if you're already in shape) is what you'll wind up with. A medicine ball is a bit more versatile, but the combo is great.
Medicine ball squat, jump, throw:
Start out 5 feet apart, practice tossing ball, using a granny throw. When you're confident of your partner (or get your rhythm down against a wall) you follow this:
Start by standing and throwing the ball granny style, the other person catches it, and immediately drops into a squat, once you bottom (DON'T BOUNCE! Doesn't count!!!) thrust up, jumping, bringing the ball up, and arc it to your partner. They drop. Repeat for 30 seconds. Increase intervals as you build stamina.
My favourite crunch is a 45 degree incline, with a medicine ball. Start seated up, spotter with ball. As you lean back, the spotter arcs the ball OVER YOUR DESCENDING HEAD (Arm's length.) catch the ball, arms outstretched, and continue descent -- don't ever rest your back, and USE YOUR CORE, NOT YOUR BACK! Bring ball to chest and "pop" it to the spotter as you sit up. I did these in the joint. 10 sets of 25 with a 17# medicine ball. START SMALLER! Take a 30 second break between sets, unless your spotter is also working with you. Great for core strength, ab definition, and balance/hand:eye coordination. If you smash your spotter, don't gloat, you have to spot for them.
Of course, medicine ball push ups are great for the core, also. (Switching arm, and balanced foot rest push-ups.)
I used to burn through 5 or 6 sets of workout partners a month. The only times I DON'T hurt are when I smoke, or when I'm in a hardcore routine.
Holding until you are shaking on every squat is actually worse than bouncing them. You'll build up lactic acid, and won't be able to switch exercises as fluidly.
