Date: January 25th, 2018
Mental Status: #Tight
I love, love, love the look of being tight and toned. I especially love the feeling of being DRENCHEDTM after every workout. So once you start that workout kick you realize that you want to fix just about everything. That’s the beauty of running. Today as I was on the Treadmill 3 @ RIPPED Fitness, NY I realized my arms are a bit carried away. Like really, “why did I never try out for track team? “ I think I have the stamina to do it. Then I am looking at my face and I think , “eh, who needs botox when my face pretty much has very little movement except for when I’m pissed off.
Ladies ladies, it’s all about the “booty.” I mean we are not paying to get that job done so you need to work hard for it! Men especially love a great behind…How about that little black dress you always wanted to squeeze back into? A sculpted booty is always the perfect answer. And while there are many effective ways to tighten and tone your rear, I’ve discovered a better butt circuit which includes plyometrics, sprints on the tread, and some strength exercises to get your heart rate up so you can burn some of that fat.
Do 1 set of 10 reps for each exercise, unless otherwise noted, with little or no rest between moves. After you’ve finished the last exercise, repeat the entire circuit 2 more times. Start by doing this workout twice a week, then increase it to three or four times a week.
Keep your core tight- it will help your balance AND tone up those abs while you do your booty work.
One of my favs exercises which dramatically strengthens and tones the glutes and hamstrings. Challenges your muscles and choose the proper weight! If you feel like you could easily do more than 10 reps, you need to use heavier dumbells
How to : Grab a pair of dumbbells with an overhand grip and hold them at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor (keep the weights as close to your body as possible). Pause, then return to standing. Your back should stay naturally arched during the entire movement.
Sprint Me
Start in a lunge position with your back at a 45-degree angle, weight shifted forward. Drive through your big toe to take bounding steps forward. shift your hips back to quickly reverse the movement. Peddle your feet to your original position keeping your chest up/ and your butt down the entire time. Shift your hips forward to repeat the forward movement again. That’s one, now give me 10!
London My Bridge
Lie faceup with your knees bent and your feet flat on the floor, arms by your sides. Raise your hips so your body forms a straight line from your shoulders to your knees. Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Alternate until you’ve done 10 reps on each leg, holding your hips high during the movement.
Jump Squats
Let’s get higher baby, with this intense exercise you are raising your metabolic rate, meaning you’ll keep burning fat for hours after your workout is over. This movement targets your glutes, hamstrings, and quads.
How to Stand with your feet hip-width apart. Push your hips back and bend your knees to lower into a squat (prepare to leap). Then explosively jump as high as you can. But remember to land softly, and then immediately squat and jump again. Do 10 reps total.Kettlebell Swing
Oldie But goodie the Kettlebell exercises combine cardio and strength training to tighten up your body in no time.
How to Hold a kettlebell with both hands and stand with your feet hip-width apart, knees slightly bent. Bend at your hips and lower your torso until it forms a 45-degree angle to the floor, keeping lower back naturally arched. There is nothing I hate more then watching people in a class with improper form! I want to blow a WHISTLE right in their face, not to piss them off but to really wake them up and prevent injury! Swing the kettlebell between your legs. Keeping your arms straight, thrust your hips forward, straighten your knees, and swing the kettlebell up to belly-button/chest level. Continue swinging until you’ve completed 10 reps with a challenging weight
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