TONE UP & TARGET EVERY MUSCLE FROM HEAD-TO-TOE!
GET READY #BTESGIRLS Today’s NEW Band & Weights Workout delivers amazing results. Thanks to the resistance bands (from the BTES STORE!) we will be targeting every muscle group for super-powered sculpting! OH YES… you’re going to feel the burn! Those sexy hips will be ready for the holidays!
You’ll be toning PLUS getting that heart rate up, meaning this routine gives you cardio benefits too. Major calorie burn!
Get your BTES resistance bands ready. This fitness tool offers infinite possibilities for toning. And they happen to be perfect for traveling… just toss these babies into your luggage for a quick and easy way to TONE and BURN!
What we are doing in today's workout: Get ready to Tone up & target every muscle from the head-to-toe using 2 sizes of weights. How to know what size? The last 2-3 reps should be tough so if you are still lifting away no problem, it's time to increase your weights.
Hold a Squat with Front Arm Presses
Keep the back straight while squatting down, holding the weight on the front of the shoulders. When returning to the standing position press the feet into the ground and quickly extend both arms to press the barbell overhead. Return the weight to the shoulders with control and repeat.
Stand straight with your feet hip-width apart and your arms lifted at the front. Take a step forward with your right leg, bend both knees and rotate your torso to the right. Return to the starting position and repeat the movement on the left side. Alternate sides until set is complete.
Keep hips and shoulders at the same height hop forward bringing your knees to your chest then hop back out to the starting position keep your shoulders over your wrists. And your back flat.
Overhead Sit Up ( with or without weights)
Lay down with your knees bent, laying on your back. Grasping the weight in your hands, do a sit up with the weight above your head. The added leverage of holding the weight at full extension really gets that core firing.
Bend from your hips, and raise your upper body up until it is at 90 degrees to the floor.
Once you feel a contraction for a second, lower your upper body back down to the starting position while inhaling.
Knees to Chest and Extend
Crunch your knees to the chest, with your hands to your side straight out. This exercise is great for training the abdominal area and for the stabilization of the lumbar area. The "reverse " part of this exercise, the one that involves the legs, trains in particular the lower part of your abdominals.
Single Leg Lunges Right
Stand tall with feet hip-width apart. Engage your core. Take a big step forward with right leg. Lower your body until right thigh is parallel to the floor and right shin is vertical. Press into right heel to drive back up to starting position. Repeat on the other side.
Single Leg Lunges Left
Stand tall with feet hip-width apart. Engage your core. Take a big step forward with left leg. Lower your body until right thigh is parallel to the floor and right shin is vertical. Press into right heel to drive back up to starting position. Repeat on the other side.
Tricep Dips Touch Opposite Leg
Tricep dips: Using your workout mat step your legs out a few feet in front of your body. Steady your hands on the bench or chair and, with your back just a few inches from your fingertips, lower your body to the ground. Then raise your body back to the starting position by pushing into the bench or chair
Begin standing at the back edge of the mat. Hinge your body forward and walk your hands out in front of you along the floor, keeping your feet in place. Continue walking your arms out past the plank position. Start walking your feet toward your hands in small steps.
You are going to love this Total Tone and Sexy Hips Workout. Get the 10 minute version on Youtube and the full 28 minute with warm up and cool down on the BTES app!
Leave your comments below, let me know what size weights you used and where you felt the burn the most.
P.S. Don't forget to Join our 31 Day Holiday Challenge