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The Beach Bum Workout

July 06, 2015 2 min read

If you're looking to tighten and tone your legs and show some love to that perky bubble of yours - this is definitely the workout for you. Hey, even if it's not a perky bubble yet - add these 4 moves to your regular routines and you'll be bouncin' quarters off dat in no time! What You Need: bar_weights_v2_1024x1024 The Low Down: 50 sec work, 10 sec rest. 2+ rounds!

Ski Jumps

[caption id="attachment_70352" align="alignnone" width="800"]Start with your feet together, knees bent. Make sure your heels stay on the ground to target that booty! Start with your feet together, knees bent. Make sure your heels stay on the ground to target that booty![/caption] [caption id="attachment_70353" align="alignnone" width="800"]Keeping your legs together, jump as high as you can, traveling towards one side of the room Keeping your legs together, jump as high as you can, traveling towards one side of the room[/caption] [caption id="attachment_70354" align="alignnone" width="800"]Land with feet together, heels on the ground. Repeat jumping to other side. TIP: really focus on squeezing your legs together the entire time. This will tone your inner and outer thigh Land with feet together, heels on the ground. Repeat jumping to other side. TIP: really focus on squeezing your legs together the entire time. This will tone your inner and outer thigh[/caption]

Curtsey Squat with Kick (per side)

[caption id="attachment_70355" align="alignnone" width="800"]Start by stepping one foot back and crossed behind you. As you do this, bend both knees. Make sure your front heel stays on the ground and your just is up Start by stepping one foot back and crossed behind you. As you do this, bend both knees. Make sure your front heel stays on the ground and your just is up[/caption] [caption id="attachment_70356" align="alignnone" width="800"]Rooh through that front heel and press to standing. As you do this, extend your back leg to the side and lift as high as you can, with control, keeping your foot flexed, leg straight and butt squeezed. Rooh through that front heel and press to standing. As you do this, extend your back leg to the side and lift as high as you can, with control, keeping your foot flexed, leg straight and butt squeezed.[/caption] [caption id="attachment_70357" align="alignnone" width="800"]Return with control to the low curtsey squat position. Repeat. Return with control to the low curtsey squat position. Repeat.[/caption]

Glute Bridge

[caption id="attachment_70358" align="alignnone" width="800"]Begin laying on your back, both feet on the ground and the bar rested across your pelvis. Begin laying on your back, both feet on the ground and the bar rested across your pelvis.[/caption] [caption id="attachment_70359" align="alignnone" width="800"]Squeeze the heck out of your butt, press through your heels and lift your pelvis skywards. Hold for Squeeze the heck out of your butt, press through your heels and lift your pelvis skywards. Hold for "3 Mississippis"[/caption] [caption id="attachment_70360" align="alignnone" width="800"]With control and still squeezing, lower back to the ground. Repeat With control and still squeezing, lower back to the ground. Repeat[/caption]

Football Shuffle to Plank

[caption id="attachment_70361" align="alignnone" width="533"]Begin on the balls of your feet, legs apart. Shift your weight to one foot, lifting the other slightly off the ground Begin on the balls of your feet, legs apart. Shift your weight to one foot, lifting the other slightly off the ground[/caption] [caption id="attachment_70362" align="alignnone" width="533"]Change weight to other side. TIP: This movement is FAST. Try to pick your feet up as fast as you can, staying on  the balls of your feet. If all your giggly bits are going - you're doing it right. Change weight to other side. TIP: This movement is FAST. Try to pick your feet up as fast as you can, staying on the balls of your feet. If all your giggly bits are going - you're doing it right.[/caption] [caption id="attachment_70363" align="alignnone" width="533"]While you While you "shuffle" count to "3 Mississippi". At 3, drop your heels in to a low squat, placing your hands on the floor.[/caption] [caption id="attachment_70365" align="alignnone" width="800"]Jump back to high plank. Make sure your butt is tucked and your shoulders are back and down. Jump back to high plank. Make sure your butt is tucked and your shoulders are back and down.[/caption] [caption id="attachment_70364" align="alignnone" width="800"]Jump your feet back in on the outsides of your hands Jump your feet back in on the outsides of your hands[/caption] [caption id="attachment_70366" align="alignnone" width="800"]Land in low squat with you heels on the ground and chest up Land in low squat with you heels on the ground and chest up[/caption] [caption id="attachment_70367" align="alignnone" width="800"]Return to standing and repeat Return to standing and repeat[/caption]

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