Perkins also recommends that since these moves may be new for you, it is best to start each set with lighter weights. As well, you should allow yourself plenty of time so you can get used to the hang of each move without injuring yourself. 

Here are 3 of the 5 moves from Perkin’s Workout 

Notes: 

• Complete one set of the moves below in order, without resting in between sets. 
• After finishing one set of all the exercises, rest for one minute. 
• Then, repeat the sequence two to four more times for a complete workout. 

Move 1: Kettlebell Windmill 

Forgotten Muscle Activated: Transverse abdominus (the muscle responsible for keeping your abs flat) 

1. Stand with your feet placed just wider than your shoulders while holding a 6-to 9-pound kettlebell in your right hand.  
2. Pull the kettlebell up to your right shoulder so that your elbow is close to your side and the weight hangs behind your hand. 
3. Press the kettlebell straight overhead, and stand tall.  
4. Next, imagine you are standing straight with your back to a wall, then reach your left hand down towards your left foot. 
5. At the same time you’re reaching down with your left hand, keep your right shoulder open so that the kettlebell extends upward, directly over your right shoulder; hold this position, with your shoulders stacked, both arms extended, and your chest open for 2 seconds. 
6. Return to standing with the weight at your right side.  
7. That’s one repetition (rep) - Repeat the move for 15 reps, then switch sides. 

Move 2: Lateral Bound with Pause 

Forgotten Muscle Activated: Vastus medialis (your inner thighs) 

1. Start by standing with your feet hip distance apart, your knees slightly bent, and your arms in front of your left side. 
2. Push hard off of your left leg and quickly jump to your right; land solidly on your right foot with your left leg bent at the knee behind you. 
3. Keep your left knee bent and lifted up off the ground; hold this position for 2 seconds. 
4. Then, push hard off your right leg and quickly jump to your left, landing on your left leg. 
5. This time, you’ll keep your right knee bent and lifted off the ground, and hold this position for 2 seconds. 
6. That’s one rep - Do 10 reps. 

Move 3: Plank with Arm Extension 

Forgotten Muscle Activated: Latissimus dorsi (your mid-back) 

1. Begin in the plank position with your forearms on the ground; your elbows should be directly under your shoulders and your feet together. 
2. Suck in your abs/core muscles as tightly as possible. 
3. Without moving your hips, lift your left hand, and extend your left arm straight forward so that it's parallel with the floor. 
4. Hold for five seconds, then return to the starting position.  
5. That’s one rep - Continue alternating arms for a total of 10 reps. 

The complete workout includes 5 moves. You can view them all, along with illustrations, here >> http://edit.womenshealthmag.com/fitness/workout-ignored-muscles

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