Sculpt Glutes

Target Your Glutes

To sculpt your glutes and burn a fast 150 calories, try this cardio hill-walking workout from Diana Maitland, personal training manager at Equinox Fitness Clubs in New York City. Do this workout three or four times a week to build strength and endurance.

Minutes	Speed (mph)	Incline (%)	RPE*
0:00-5:00	4	3-3.5	5
5:00-7:00	4	8-10	7
7:00-8:00	4	4-6	6
8:00-10:00	4	10	8
10:00-11:00	4	5-7	7
11:00-13:00	4	12	9
13:00-14:00	4	10	8
14:00-15:00	4	12	9
15:00-20:00	4	2-4	5

Tip: Beginners should start with a speed of 3.5 mph; advanced exercisers can go up to 5. *RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.

Full Body Blast

All of these awesome exercises were found at www.fitnessmagazine.com. It is one of my go to magazines for helping me come up with unique exercises! Check out the website or magazine and see for yourself it is amazballs!! First thing first though, get your booty up and get sweaty! 

Crisscross Lunge

Targets butt, legs

• Stand with feet hip-width apart, elbows bent, hands clasped in front of chest.
• Cross right leg behind left, stepping right foot out to left, and then bend both knees about 90 degrees to lower into a curtsy.
• Return to start; switch legs and repeat.
• Do 20 reps, alternating sides. Do 4 sets. 

http://www.fitnessmagazine.com/workout/real-plans/celebrity/brooke-burke-workout/

• Engage abs and lift straight right leg to hip height as you simultaneously press both weights up behind you, keeping arms straight. (Lift arms as high as you can without rounding back.)
• Quickly return to start and repeat.
• Do 15 reps. Switch legs; repeat.

http://www.fitnessmagazine.com/workout/lose-weight/total-body/the-slimmer-in-7-days-workout/?page=6&afterSlide=true

• Start on floor in modified push-up position, balancing on hands and knees with arms extended so that body forms a straight line from shoulders to knees; move palmsclose together under chest, thumbs and forefingers touching, to form a diamond shape on floor. MAKE IT HARDER: Start in full push-up position, on hands and toes.
• Bend elbows to lower chest toward floor. Return to start.
• Do 8 to 15 reps, then return to the Preacher Curl. Continue alternating sets until you've done 3 sets of each exercise.

http://www.fitnessmagazine.com/workout/lose-weight/metabolism/metabolism-boosting-superset-workout/?page=5

Targets hamstrings (back of thigh)
Lie faceup on floor with arms at sides, knees bent 90 degrees and heels shoulder-width apart on a stability ball. Lift hips toward the ceiling, being careful not to overarch back. Hold for 3 counts and lower. Repeat for 8 to 10 reps.

http://www.fitnessmagazine.com/workout/thighs/exercises/thigh-workouts/

X Wrap

Targets: Abs, glutes, outer thighs

• Sit on floor with legs in a V position.
• Wrap band over quads and under hamstrings (forming an X), and hold an end in each hand.
• Engage abs, keeping back straight and chest lifted, and raise legs about 1 foot off floor.
• Pull on band as you push legs out to sides, then back in.
• Do 15 reps without lowering legs.

http://www.fitnessmagazine.com/workout/express/5-minute/moves-for-arms-back-legs-butt-shoulders/?page=5

Flye Ball

Targets: Shoulders, arms, chest, abs,obliques, and butt

• Holding medicine ball with both hands, lie faceup on stability ball with head and shoulder blades resting on its center, knees bent 90 degrees and feet flat so that torso is parallel to floor.
• Keeping abs engaged and hips lifted, extend arms toward ceiling, directly over shoulders.
• Shift ball to left hand and slowly lower left arm out to side, maintaining a slight bend in left elbow as right arm remains extended.
• Bring ball back to center. Shift ball to right hand; repeat to complete one rep.
• Do 12 to 15 reps.

http://www.fitnessmagazine.com/workout/arms/express/fight-arm-flab-in-10-minutes/?page=4

Arms & Abs

A blog I follow and love is blogilates.com. It has awesome videos and alternative training styles to keep your workout fun and challenging!