Lifted Bum Dimple Free Thighs!

There are some areas on our bodies that carry our fat more so then others.  We cannot target work out that area to lose fat, but we can work out specific muscle groups to make sure that when we get a handle on our food intake, our muscles will pop out!  The lower body is one of those areas!  There is nothing more beautiful than a strong, lifted backside and smooth muscular legs!  This work out will increase your heart rate for fat loss AND focus in on the lower body both sculpting and building those muscles.

*As with any work out, be sure to seek a Dr.’s advice before starting any physical program.

**See our Fuel Intake page for recipe ideas!

Building Sexy Arms and Shoulders

Warm Up:

• Run in place (25 2ct)
• Jumping Jacks (25)
• Reach/Kicks (25)
• Squats (25)

~Repeat Set

With stretching, it’s important to remember to do this thoroughly.  We don’t want to rush this or skip it and risk injury.  While stretching, breath deeply and hold the move.  You’ll find that even during the stretch, your muscles will relax and give a little more. Stretching lets the blood flow through our muscles so they work more efficiently.   It elongates them and allows the muscle to be pliable. This is the process that makes the shape of our muscles gorgeous-and nice to hug!  So don’t skip this!  As you do this part daily, you’ll be able to go further and further.

Stretch:

• Side Bend (R then L-Repeat)
• Cross Toe Touch (R then L)
• Sun Salutations (Feet together, reach up-breath in, bend forward touching your toes and hold for 10ct)

~Repeat 2 & 3

• Downward Facing Dog (walk your hands out keeping your feet flat on the floor until in an upside-down V)
• Quad Stretch (Standing, raise 1 leg behind & grab ankle.  Lift knee back while holding ankle)
• Arm Cross Over (R then L)
• Behind Arm Cross Over

Arms and Shoulders:

*As much weight as possible and still keep form. You should barely be able to finish this.  Our goal is exhausting the muscle group.

• 50 Jumping Jacks
• 15 Shoulder Curls
• 15 Shoulder Presses
• 15 Db Curls/Tri-press (2ct)
• 10 Burpees
• 15-5sec Arm Raise
• 15-2ct Db Punch
• 15 Delt Flys

(Repeat 3x’s through – record time and adjustments.)   Time:________  Adjustments:________________

10×3

*Do These for time.  Try to decrease your time with each session.  Record your time.

• 10 Flat Belly Burpees
• 10 Push Ups
• 10-2ct Mtn Climbers

(Repeat 4x’s through – record time and adjustments.)   Time:________  Adjustments:________________

Core

• 25 Crunches
• 25 V-Ups (R & L)
• 25 Leg Lowers
• 25-2ct slow bicycle
• 25 Weighted Full Sit Ups

(Repeat 3x’s through – record time and adjustments.)   Time:________  Adjustments:________________

Warm Up and Stretching

Warm Up:

• Run in place (25 2ct)
• Jumping Jacks (25)
• Reach/Kicks (25)
• Squats (25)

~Repeat Set

With stretching, it’s important to remember to do this thoroughly.  We don’t want to rush this or skip it and risk injury.  While stretching, breath deeply and hold the move.  You’ll find that even during the stretch, your muscles will relax and give a little more. Stretching lets the blood flow through our muscles so they work more efficiently.   It elongates them and allows the muscle to be pliable. This is the process that makes the shape of our muscles gorgeous-and nice to hug!  So don’t skip this!  As you do this part daily, you’ll be able to go further and further.

Stretch:

• Side Bend (R then L-Repeat)
• Cross Toe Touch (R then L)
• Sun Salutations (Feet together, reach up-breath in, bend forward touching your toes and hold for 10ct)

~Repeat 2 & 3

• Downward Facing Dog (walk your hands out keeping your feet flat on the floor until in an upside-down V)
• Quad Stretch (Standing, raise 1 leg behind & grab ankle.  Lift knee back while holding ankle)
• Arm Cross Over (R then L)
• Behind Arm Cross Over