strength exercises

step back lunge to bi curl

Step back with your left leg while engaging your abs to a back lunge or tap (easier). Bring your left leg back to standing and then do a bicep curl. Switch to your right leg and repeat this movement, alternating legs with a bicep curl in between.

12-15/Side

bridges

Lay on your back with your feet on the floor (easier) or elevated (harder) on a stability ball (hardest) or a chair/step. Abs in tight and as you lift your hips, squeeze your booty at the top of the bridge. As you set your hips back down, tap your lower back down first (this causes your abs to "scoop."

20

chest presses

This exercise can be done laying on your back on the floor, a ball or a bench. Keep arms over your chest and as you bend your elbows, pinch your shoulder blades together as you lower your arms towards the ground. Make sure elbows aren't wide at a 90 degree. Click them in so you have smooth movement through your shoulder as you bend and straighten your arms.

15

Plank blast off with push up

This exercise can be done in a full plank position then driving hips back and forward into a full push up or it can be done going back into childs pose and then a half push up.

12

static lunge

Start in a lunge position with legs staggered. Make sure your abs are engage and squeeze your booty then bent your knees to lower (further down is harder-less bend is easier). Elevated your back leg to make this very hard. Use support for balance if needed. Add weights in hands to make this even harder.

12/Side

chest fly with leg drop

Lay on your back and use light dumbbells to open with slightly bent elbows. While lowering your arms down to the side drop one leg to the ground while engaging your core (think about tightening abs). *Modification: If the leg option is to complicated, just complete the upper body portion while keeping both feet on the floor.

10 Drops/Side

Squat to Press

Standing pull abs in tight and drive hips back while keeping weight on heels and pinky toe to a squat. Stand up and extend arms overhead. This can also be done sitting in a chair then standing up to press. Keep abs engaged and focus on squeezing your booty.

20
20

supine lat pullovers

Laying on the floor or a ball take arms overhead while keeping a slight bend in the elbows and hinging from the shoulders. Keep the rib cage down (especially when arms are overhead-really engage abs here).

20

rear delt flies

Hinge at hips slightly, use light dumbbells for this exercise. Keep elbows slightly bent and centered under chest. Extend arms out to side using back shoulder muscles.

15

seated overhead presses

Sit on a ball or a bench/chair and engage your abs. Drop elbows by your side and punch to the sky. Make sure you can see your weights in your peripheral vision (this will ensure they aren't flared too far. Start with lighter dummbeels to make sure shoulder feels good. Increase weight to make this harder. Don't arch back when straightening arms overhead.

12

single leg bridge/hip thruster

Using a bench, couch or chair elevate your upper back while one foot on the floor and one leg in the air. Look forward while lifting hips and  squeeze booty at the top of the bridge. This can be done on the laying on your back on the floor also (for more support). This exercise is to target the booty muscles.

15/Side

row wiht a pause

Hinge at hips and extend arms down. Drive elbows to the sky and pinch the shoulder blades while pausing. Keep abs engaged and knees slightly bent. Use medium-heavy weights for this exercise.

12

high to low woodchop

Take arms overhead slightly to the right and slice arms down diagonally while squatting (sit back into a chair). Repeat movement on this side until reps are completed.

12-15/Side

wall sit with leg extension

While sitting on a wall with lower and upper back and head again against the wall extend one leg forward and drop it down. Repeat all 15 front kicks then switch sides.

15/Side

donkey kicks-all 4's

In an all 4's position on the floor, keep one knee bent and lift heel to the sky. Squeeze your booty at the top of this movement (when leg is up). Keep upper body still and abs engaged so the lower back does not move.

15/Side

Alternating lat pullover

Lay on your back and pull abs into spine. Take both arms above your chest and slowly alternating one arm down and then the other; switching. As your arm goes down towards the ground engage your core even more and keep ribs clamped down.

20

Alternating chest fly

Lay on your back on a ball (harder) or the floor (easier-more stability). Alternate lifting one arm and then the other to the center line for a single arm chest fly. Make sure to engage your abs and squeeze your booty.

1 Minute

chest press

Either laying on the floor (easy) or on a ball (harder) let your elbows drop by your side while pinching your shoulder blades together. Reach to the sky and extend your arms straight up into the air. Keep your abs in and squeeze your booty while you do all of this.

15

sumo squat

With heels slightly wider than your hips and toes turned slightly out, bend the knees into a squat while keeping the abs in. Drive up through your pinky to and the outside of your heel and squeeze your booty at the top.

15

standing side and front shoulder raises

Stand with knees slightly bend and abs engaged. Keep elbows slightly bend and take arms out to side and then forward. Repeat this until all reps are complete.

10/Side and Front