Tuesday, April 17, 2012

Get Your Butt Ready for Summer!

                                     Four Great Moves to Tone and Firm Your Glutes
by Bob Wells, PES

Summer is coming, the heat and beachwear in tow. Don't fret if you're not yet ready to strut your stuff on the sand, I am here to help. Do the following workout two to three times a week. Warm up with a  5-10 minute jog. Do the following exercises in order, completing the circuit three times, and get ready for a jaw-dropping summer!
Lateral Lunge



1. Lateral Lunges (Click for video).  Start with feet about hip width apart. Lunge to your right. Keep your left leg straight, to put greater emphasis on your inner thigh. Do 12 repetitions, then repeat on the other side.  







Front Squat
2. Front Squat (Click for video.) Start with feet hip width apart, holding barbell or dumbbell as shown. Drop until your thighs are parallel to the floor. Return to the start position. Do 12 repetitions.









3. Dead lift (Click for video.) Start with your feet hip width apart, barbell in front of you. Arms should  be fully extended, back flat and head up, bar gripped firmly with both hands. Stand up, without rounding back. Return to the start position. Do 12 repetitions.









  4. Jumping Squat Thrusts (Click for video.)  Stand with feet shoulder width apart. Quickly squat as low as you can, palms flat on floor shoulder width apart. Kick your legs out behind you, putting you in a push up position. Quickly jump your feet back to the squat position, then jump as high as your can, bringing your hands overhead. Do 12 repetitions. 



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