Week 2 of Booty Blast Thursdays

Ready to work the butt, thighs, calves, abs and obliques??

Start with a 5 minute warm up: 

Warm up the Muscles: (30 seconds each) jog in place, march in place, high knees, butt kicks, jumping jacks- REPEAT!

WORK OUT!! 6 butt Moves below MAX REPS! for 1 minute each- then hit the pavement, treadmill or stairs in your house adding a jog in place, get the heart rate up and keep it elevated for 15 minutes!  Then repeat the 6 moves and back to the 15 minute CARDIO routine one more TIME!

11.  Tip Toe Toner- feet wide, push weight up on to toes, sink low keeping weight on toes

  2. Rear Raiser- finger tips to the floor, perfect squat form, as you raise your butt up keep finger to the floor

  3. Soccer Sculptor- Squat low as you fire up kick alternating foot forward and across body

  4. Bicycle Buffer- Squat with alternating knee lift twisting the elbow to meet the knee

 5. Get Lean Lift- Squat and come up to a single leg hold, arms straight out with chest parallel to floor, one leg back

 6.  Wall Whittler- wall Squat with knee marches!!

  TIME TO SHAPE IT UP!  A toned butt is a happy butt

 Check out the moves at link below for pictures of the moves!

   http://www.self.com/fitness/workouts/2012/06/butt-workout-slideshow?mbid=synd_luckymag#slide=8

Happy Halloween!

If your day started out like mine, you walked past a giant bowl of treats ready for tonight.....did you avoid it or dig in?  I resisted because I had a pumpkin oatmeal bar from my domesticate bff cortney- recipe to come because it was amazingly tasty!  It was filled with pumpkin, oatmeal, raisins and flavor.  She topped it off with peanut butter and fresh berries.  pretty sure this is about to become a staple at my house!  back to the candy bowl, i plan to avoid this temptation all day but if you can't, try to only have one piece!! save the rest for your company at the door tonight!  time to get sweating with a spooktacularly FUN work out below.  all you need is a set of weights or a fairly good size pumpkin!  Times a wasting, start working it!  Happy Halloween Everyone!

Halloween Work Out - Grab a Pumpkin and Get Ready for a Great High Intensity Work Out!

Warm Up: (30 seconds)                                                          

-march in place

-Butt Kicks

-high knees

-jog in place

-Jumping jacks

 GET THE HEART PUMPING: (1 minute intervals)

-burpees

-squats (cross arms in front, bring elbows to your knees)

-push up (start on toes, go to your knees and keep going)

 Grab Your PUMPKIN (or a weight): (1 minute intervals)

-overhead press, alternating lunges forward

-triceps extensions

-alternating step back lunges, hold the pumpkin in front of chest

-wall squat with chest press, push the pumpkin straight out from chest

**Repeat Sequence 3 times- Starting with Get the Heart Pumping!  Burn Baby Burn!

Core Engaged: (1 Minute)

-Plank

-Side Plank, half way through add a dip (each side)

-Russian Twist, try moving the pumpkin side to side

Stretch It Out:

Arm Circles, Huggers, touch those toes (keep legs straight), Grab your foot and stretch the quads, one arm across, triceps, Enjoy your sweat session!

Happy Monday!

Crank on some tunes and follow this quickie routine!  Only takes 20 minutes to complete!  Add a set of stairs in between each workout to increase the burn and torch more calories!  Do it twice if you have time!  Hope your weekend was great!!  Mine was!

Join Us Starting Next Monday, March 26th!
Outdoor group classes, dress in layers!
Bring Water and Get Ready to get sweaty!!

Slimmer Inner Thighs Anyone?

Who wants slim, strengthened and defined inner thighs?  I do! I do!  Try out the following power circuit to help you get inner thigh beauty. 

Pile Squat and Slide
2 Sets of 15 reps
(step out to the side with one leg, keep weight center, then slide your heel back into the center. Repeat on both legs)

Prone Hamstring Curls
2 Sets of 15 reps
(Lay flat, legs straight out behind, lift and squeeze heels together, curl heels toward butt)

Plank to Stand
2 Sets of 15 Reps

Kneeling Roundhouse Kick
2 sets of 15 reps

Hip Extension and Cross
2 sets of 15 reps

Lateral Plyo Squats
2 sets of 15 reps

Need Help or want a more detailed explanation of how to complete the move?  Email, message or call me!  

Motivational Monday

Happy Monday!  Are you ready to get sweaty and push yourself through an intense work out today? If not use this chick above as pure inspiration!!  She clearly is working hard to be fit!  Instead of thinking about working out and eating healthy today just do it!  I challenge you to go an extra mile, do an extra set of reps and take five minutes to stretch at the end.  Check out what you are eating today, keep track of your food intake and at the end of the day analyze how much you consumed, did you get enough vegetable, how much fiber did you intake, did you drink half your weight in ounces of water? (example: 140 lbs= 70 oz of water, about 4 1/2 water bottles) Continue to do this for a week and really figure out what you are eating.  You maybe be surprised at the amount and content of food you are consuming. Also keep track of each work out you do and then write down how you felt the next morning.  If you are sore in certain areas, in the following weeks try to add some extra work to those muscles.  Chances are they could use it.  Since it is the beginning of a new week, write down your goals for the next 7 days and for the month of March.  Then post these goals as comments, I will check up on you and find out if you accomplished them.  Here are my goals: This week my goal is to do exactly what I just challenged you all to do.  I am going to keep a detailed log of my diet and exercise.  (Tight, flat abs are not made in the kitchen!)  My second goal is to run each day this week and when I feel tired, I am not going to walk, I am just going to keep going!  You should too!  (Running is a pain in the ass but after I am done, my butt looks good!) Have a great day and get out there and start sweating already!!

Spring Into Fitness with Shape It Up!

Yesterday was our first school closing and our worst commute to work all year, but believe it or not, Spring is right around the corner.  For Shape It Up! Fitness, that means it's time to get outside and get our butts in action!  This year we are doing a number of outdoor group fitness classes.  These classes are designed for all ages and fitness levels and they are A LOT OF FUN!!!  Besides having a good time in the fresh air, get ready to get sweaty!! Shape It Up will keep your muscles guessing as we combine heart pumping cardio exercises with muscle toning and core strengthening moves.  Bring your water bottle and dress in layers, you may start cold but you will always leave HOT!!  As we begin the outdoor season we will be starting with 6 available times to attend outdoor classes each week.  You will have the option to pay as you go or buy a punch card to receive a Free class for every five you purchase in advance.  Check our Class Calendar page for the class schedule.  If you have any question feel free to email me or message me on Facebook.  Hope to see you all very soon!  Classes begin the last week of March!  Until then let's pray the snow melts!