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Six New Moves: Booty Camp
Attention, girlies! It’s time to get fit with a hard-core (but doable) Booty Camp workout. Expert Nikki Glor (nikkifitness.com) is sharing her top tone-up-quick moves with GL. Warm up by marching in place then do some squats and a couple minutes of grapevine running. Rock this circuit three times a week and see results fast!
Jumping Lunges
Start with your feet together and hands on your hips. Jump up and land in a right lunge with your right knee directly over the ankle and left leg behind. Jump again and switch legs so you land in a left lunge with the left knee directly over the ankle. Do 15 alternating jumping lunges.
Balance Beam
Start with your feet shoulder-width apart with 5-pound weights in each hand. Keep your back flat and bend at the waist. With bent knees, transfer your weight to the right leg. Lift your straight left leg behind you so your bod makes a straight line. Keep your arms bent by your side, palms in. Extend arms back. Repeat for 15 reps and then switch legs.
Triceps Skull Crush and Booty Bridge
Lie down with 5-pound weights in both hands. Lift arms up with palms in. Bend your knees and plant feet. Push down to lift your butt off the floor. Extend your right leg, parallel to the floor. Bend elbows, lowering weights beside ears. At the same time, lift the extended leg. Return to start. Do 15 reps, and repeat on the other side.
Jumping Plié
Do 20 jumping jacks. On the final one, land in a squat position with toes pointing out to the side. Make sure your knees are over your ankles. Hop up and bring feet and knees together. Next, lower down like you are sitting in a chair. That makes one rep. Jump back into the squat and repeat for 20 reps, finishing with 20 more jumping jacks. Rest or march in place for a minute and then do 30 more jumping pliés.
Butt Booster
Lie on your back with 5-pound weights in each hand. Bend your elbows at 90-degree angles. Bend your knees so your feet are on the floor. Extend the left leg straight up. Push the weights up while lifting your hips up. Lower your butt down, but keep the weights lifted. Repeat for 20 reps. Do a set of jumping pliés and repeat for 20 reps on the other side.
Plyo Power
Stand straight up with your feet together and hands raised, making fists and blocking your face. Kick your right foot forward, leading with the knee and finishing with a flexed foot. Lower your right leg into a wide lunge while bending the back knee. Keep your right hand on your leg and touch the floor with your left hand. Hop back to start. Do 20 on the right, and then do 20 jumping jacks. Repeat 20 on the left side.
By: Katie Abbondanza
Jumping Lunges
Start with your feet together and hands on your hips. Jump up and land in a right lunge with your right knee directly over the ankle and left leg behind. Jump again and switch legs so you land in a left lunge with the left knee directly over the ankle. Do 15 alternating jumping lunges.
Balance Beam
Start with your feet shoulder-width apart with 5-pound weights in each hand. Keep your back flat and bend at the waist. With bent knees, transfer your weight to the right leg. Lift your straight left leg behind you so your bod makes a straight line. Keep your arms bent by your side, palms in. Extend arms back. Repeat for 15 reps and then switch legs.
Triceps Skull Crush and Booty Bridge
Lie down with 5-pound weights in both hands. Lift arms up with palms in. Bend your knees and plant feet. Push down to lift your butt off the floor. Extend your right leg, parallel to the floor. Bend elbows, lowering weights beside ears. At the same time, lift the extended leg. Return to start. Do 15 reps, and repeat on the other side.
Jumping Plié
Do 20 jumping jacks. On the final one, land in a squat position with toes pointing out to the side. Make sure your knees are over your ankles. Hop up and bring feet and knees together. Next, lower down like you are sitting in a chair. That makes one rep. Jump back into the squat and repeat for 20 reps, finishing with 20 more jumping jacks. Rest or march in place for a minute and then do 30 more jumping pliés.
Butt Booster
Lie on your back with 5-pound weights in each hand. Bend your elbows at 90-degree angles. Bend your knees so your feet are on the floor. Extend the left leg straight up. Push the weights up while lifting your hips up. Lower your butt down, but keep the weights lifted. Repeat for 20 reps. Do a set of jumping pliés and repeat for 20 reps on the other side.
Plyo Power
Stand straight up with your feet together and hands raised, making fists and blocking your face. Kick your right foot forward, leading with the knee and finishing with a flexed foot. Lower your right leg into a wide lunge while bending the back knee. Keep your right hand on your leg and touch the floor with your left hand. Hop back to start. Do 20 on the right, and then do 20 jumping jacks. Repeat 20 on the left side.
By: Katie Abbondanza
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