Butt
1.plie squat with shoulder press
a.stand with feet hip-distance apart, toes turned out at a 45º angle and hands holding dumbbells at shoulder level.
b.bend knees to a 90º angle while lifting dumbbells toward ceiling. keep back straight, abs contracted and kneels over heels.
c.tighten buttocks to rise to starting position.
1 slow set of 12 repetitions
2.squat-thrust-pushup combo
a.stand with feet shoulder-width apart. bend knees and lower into a squat position.
b.with knees bent, place hands on floor in front of feet.
c.jump legs back to assume a push-up position.
d.lower chest a few inches toward floor and hold for one count, then lift. jump feet toward hands and return to starting position.
1 slow set of 12 repetitions
3.bridge pose
a.lie with knees bent and feet firmly on floor, arms at sides.
b.squeeze and lift buttock to raise pelvis; position torso at natural arch, head resting on floor. knees should be over ankles.
c.slide arms in and clasp hands.
hold for 5 deep breaths and repeat three times
4.power jump
a.standing with feet together, lean slightly forward and bend knees. keep hands at sides by shins.
b.using legs for power, jump straight up a few inches as you raise arms overhead. return to start and repeat.
three sets of 12 to 15 repetitions
5.side kick
a.stand with feet together, hands on hips.
b.shift weight to right foot and, in one swift motion, kick left leg out to side, keeping knee facing forward and foot flexed.
c.keep right knee slightly bent. complete one set, then alternate sides. repeat.
three sets of 12 to 15 repetitions
6.squat and lunge
a.stand with feet shoulder width apart, hands on hips. step back with left leg and bend right knee to create 90º angle. back heel should be lifted off floor.
b.return left leg to starting position, then bend both knees as you lift arms out in front to shoulder level. keep back straight and knees over ankles.
three sets of 12 to 15 repetitions
7.squat pull-downÂ
a.stand with feet spread out a little wider than hips, toes turned out about 45º. hold 3-5 pund dumbbell with both hands in front of body.
b.slowly bend knees a few inches, keeping back straight and knees over ankles as you lower. repeat until set is completed. three sets of 12 to 15 repetitions
Arms
1.squat with biceps curl
a.stand with feet shoulder-width apart and place small rubber ball between knees. hold dumbbells with arms straight and palms facing forward.
b.lower into a squat positions (as if sitting on a chair) while bending your elbows until the weights are at shoulder height. keep elbows close to your body. return to standing position.
1 slow set of 12 repetitions
2.squat-thrust-pushup combo
a.stand with feet shoulder-width apart. bend knees and lower into a squat position.
b.with knees bent, place hands on floor in front of feet.
c.jump legs back to assume a push-up position.
d.lower chest a few inches toward floor and hold for one count, then lift. jump feet toward hands and return to starting position.
1 slow set of 12 repetitions
3.inclined-plane pose
a.sit on floor with legs extended in front of you, palms down on floor behind you facing feet.
b.keeping feet on floor, push up from palms and lift body into a diagonal plank position.
c.relax neck and lift chin slightly toward ceiling.
hold for 5 deep breaths and repeat three times
4.downward dog with left lift
a.get on all fours with knees shoulder width apart. contracting abs, push from hands and heels and lift body into inverted V position.
b.balancing weight equally on hands and feet, press heels toward floor. c.shift balance to hands and left leg and lift right leg to 45º angle as shown. press left heel into floor and keep right foot flexed.
hold for 5 deep breaths and repeat three times
Stomach
1.crunch combo
a.lie on floor with feet flat, knees bent, and rubber ball between knees. loosely clasp hands behind neck. keeping head in line with spine, contract abs to lift upper body as you press lower back to the floor and squeeze ball between knees.
b.lead with chest as you lift upper body and twist torso to the left. bring right elbow to left knee and then left elbow to right knee. lower and return to starting position.
1 slow set of 12 repetitions
2.forward boat
a.sit with knees bent and feet on floor, arms at sides.
b.balancing on buttocks, lift knees so lower legs are parallel to floor. lift and extend arms, keeping back straight.
c.engage abs to maintain balance and keep legs off floor.
hold for 5 deep breaths and repeat three times
3.downward dog with leg lift
a.get on all fours with knees shoulder width apart. contracting abs, push from hand and heels and lift body into inverted V position. blanacing weight equally on hand and feet, pree heel toward floor
b.shift balance to hands and left leg and lift right leg to 45º angle. press left heel into floor and keep right foot flexed.
hold for 5 deep breaths and repeat three times
Legs
1.standing side leg lift with lateral arm raise.
a.stand with feet together, holding dumbbells at sides with palms facing in.
b.raise left leg to a 45º angle while lifting right arm out to shoulder level. balance on right leg, keeping torso erect. lower leg and arm slowly.
c.complete one set, then alternate sides.
1 slow set of 12 repetitions
2.warrior 2
a.stand with feet once leg length apart.
b.turn right foot out 90º and turn left foot in slightly. without twisting torso, bend right leg so knee is over ankle.
c.lift arms out to sides so that they are even with shoulders, fingertips extended.
d.repeat on opposite side.
hold for 5 deep breaths and repeat three times
3.hamstring curls I
a.get on all fours with hands underneath shoulders.
b.lift left leg straight back so that it's aligned with torso. keeping knee slightly bent and leading with heel, "pulse" leg by slowly lifting and lowering several inches.
c.repeat one set, then switch sides.
two sets of 15 reps
4.hamstring curls II
a.get on all fours with hands underneath shoulders.
b.lift left leg and bend knee so that leg is at 90º angle, suspended in air. leading with heel, push left foot up toward ceiling, then down in pulsing motion.
c.repeat one set, then switch sides.
two sets of 15 reps
5.outer side leg lifts
a.lie on left side, with head resting on left arm and right arm on floor in front of chest, legs "stacked" on top of each other.
b.keeping left leg on floor, lift right leg slowly to 45º angle; then return to start.
c.complete one set, then switch sides and repeat.
two sets of 15 reps
6.inner side leg lifts
a.lie on left side, with head resting on left arm and right arm on floor in front of chest, top leg bent at a 90º angle, resting on floor.
b.with foot flexed, slowly lift bottom leg several inches, then lower.
c.complete one set, then switch sides and repeat
two sets of 15 reps
7.walking lunges
a.stand with feet hip distance apart, knees slightly bent, and hands on hips.
b.take a big step forward with right leg, and bend both knees to lower torso. front leg should be at a 90º angle, and back heel should be lifted off floor.
c.pressing into front heel, lift torso, bring left leg in past right leg, and take another big step forward.
d.bend both knees to lower torso again. repeat "walking" motion. continue until set is complete.
two sets of 15 reps
Full body
1.s t r e t c h!
warm up your muscles by doing a few stretches. i have no idea how to explain them.. just do what they taught you in P.E. in elementary. if anything, touching your toes and holding it a few times will work.
2.sweat!
do cardio exercise. start out with 10-15 minutes and work your way up to 20-30 minutes. so what counts as cardio? anything that gets your heart pumping, makes your heart pumping and leaves you a little breathless.. so bike, jog, speed walk, or just jump rope. after your 10-15 minutes, or 20-30 if you're more advanced, don't forget to stretch again!
3.target trouble spots!
focus on just one area each workout or mix things up...
a.walking lunges- for your legs
+ stand straight and step forward with your right leg, bending your knee, but not past your toes.
+ with your right foot planted, tighten your right buttock and step the left leg forward so you're back to standing.
+ repeat, leading with the left leg.
do 10 repetitions
b.the twist- for your abs
+ lie on your back with hands clasped behind your head. extend your legs above your hips and bend at the knee with your ankles crossed.
+ as you exhale, sit up slightly (lifting your shoulders and back off the floor) while crossing your right shoulder toward the left knee. return to starting position.
+ the next time you come up, cross your left shoulder toward your right knee.
alternate sides in two sets of 8-10 repetitions
c.the girly pushup- for your arms
+ lie on your stomach, with hands on either side of your chest and elbows pointing outward.
+ tighten your abs, roll your shoulders back, bend your knees and slowly lift yourself off the floor using just your arms.
+ lower yourself, stopping with your chest a few inches above the floor.
repeat 5 times to start and work your way up to more
d.squats
+ stand with your feet hip-width apart and toes pointing forward.
+ inhale, lower your butt by bending at the hips and knees as if you're sitting down in an imaginary chair. keep your arms out in front to help you balance.
+ exhale and return to standing.
do two sets of 8 repetitions
Extracted from : Slut
