The Science To Create Monster Muscle Mass For Your Chest In Just 28 Days

It can be tough to fit strength training into your workout plan if you're new to it or are unsure how to structure workouts for the best results. Enter, Tatiana Boncompagni and Heather Marr (aka the Model Trainer) who created the Model Trainer Method e-book to do exactly that: teach you how to strengthen and tone all over by pairing the right mix of strength training, cardio, and healthy eating to get your happiest and healthiest body ever. Just look at Boncompagni herself—she started out as a client of Harr (who mostly works with models like Caroline Brasch, Kate B., and Vita Sidorkina), and never looked back. Now, you can get her expertise just by downloading the e-book and overhauling your less-than-stellar workout routine to finally get out of your rut. We grabbed this dumbbell leg workout so you can get a taste—and get gorgeous, runway-worthy legs too. 

Squat

• Stand up and hold one dumbbell with both hands in front of your thighs.
• Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause.
• Keep your upper body steady throughout.

Reverse Lunge

• Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body.
• Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause.
• Keep your upper body steady throughout.

Stationary Lunge

• Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other.
• Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause.
• Keep your upper body steady throughout.

Side Lunge

• Stand up and hold one dumbbell on each hand against the sides of your body, palms facing each other.
• Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause.
• Keep your back straight throughout.

Dumbbell Swing Through

• Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 degree angles.
• Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a short pause.
• Keep your back straight throughout.

 

Stiff Legged Dead Lift

• Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
• Lower the dumbbells by bending your hips forward and raise yourself back up again after a short pause.
• Keep your back straight throughout.

Toe Raise

• Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
• Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause.
• Keep the rest of your body still throughout.

One Legged Toe Raise

• Stand up on one foot on top of a small step and hold one dumbbell with one hand against the side of your body.
• Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Alternate feet after your set.
• Make sure that only the calf muscles are exercising.

Seated One Legged Toe Raise

• Sit down on the bench, place the front of one of your feet on top of the step and hold a dumbbell with both hands on top of that foot’s thighs.
• Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. Alternate feet after your set.
• Make sure that only the calf muscles are exercising.