Boost your butt
All-fours kickback
Areas trained
Bottom
Technique
·
Strap a small ankle weight to each ankle. Start
on all fours with your hands placed under your shoulders and your knees under
your hips.
·
Straighten your right leg behind you and lift
toward the ceiling. Lower to hip height. Repeat to complete the set.
Beginner: 2 x 5 reps each leg
Intermediate: 3 x 8 reps each leg
Advanced: 4 x 10 reps each leg
Boost your butt
Squat
Areas trained
Thighs, Bottom
Technique
·
Stand with your feet shoulder-width apart, toes
pointing slightly outward.
·
Bend at your hips and knee, pushing your hips
out behind you and lowering until your thighs are parallel to the floor.
·
Return to the start position and repeat.
Beginner: 2 x 6-8 reps
Intermediate: 3 x 10 reps
Advanced: 5 x 10 reps
Tone your tummy and work your back
Weighted crunch
Areas trained
Stomach
Technique
- Lie on your back with your legs bent and
feet on the floor, holding a medicine ball over your chest.
- Pull in your abs to curl your upper body
off the floor. Lower and repeat.
Beginner: 2 x 10 reps
Intermediate: 3 x 15 reps
Advanced: 4 x 20 reps
Bent-over row
Areas trained
Upper back, front upper arms
Technique
·
Stand with your legs about hip-width apart and
your knees bent holding a dumbbell in each hand, or holding a weighted bar.
·
Bend at the waist and lean your upper body forward,
keeping your back straight as you do so.
·
Pull the dumbbells up to your sides while
squeezing your shoulder blades together.
·
Slowly lower and repeat.
Beginner: 2 x 8 reps
Intermediate: 3 x 10 reps
Advanced: 5 x 10 reps
