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May 11, 2015 2 min read

You know that the world seems to be "all about that bass" these days. Master these 4 moves and - although you may not look like you should be in the "Anaconda" video - you'll definitely see some lift and tone all over your bottom half. What You Need: The Low Down (no pun intended): 45 secs work, 15 secs rest. 1-3 rounds! vest

Lateral Jumps

[caption id="attachment_70125" align="alignnone" width="800"]Start in a curtsey squat position Start in a curtsey squat position[/caption] [caption id="attachment_70126" align="alignnone" width="800"]Jump off your supporting leg Jump off your supporting leg[/caption] [caption id="attachment_70127" align="alignnone" width="800"]Land in curtsey squat on the opposite leg TIP: Make sure you land through your front leg, heel on the ground. Your back leg should barely touch the floor Land in curtsey squat on the opposite leg TIP: Make sure you land through your front leg, heel on the ground. Your back leg should barely touch the floor[/caption] [caption id="attachment_70128" align="alignnone" width="800"]Jump to the other side Jump to the other side[/caption] [caption id="attachment_70129" align="alignnone" width="800"]Land in your starting curtsey squat position Land in your starting curtsey squat position[/caption]

Alternating Lunges

[caption id="attachment_70130" align="alignnone" width="800"]Begin standing, feet together. Make sure your shoulder are rotated back and down. TIP: you can rack a HIIT bar on your back for this exercise or use bodyweight with your hands on your hips Begin standing, feet together. Make sure your shoulder are rotated back and down. TIP: you can rack a HIIT bar on your back for this exercise or use bodyweight with your hands on your hips[/caption] [caption id="attachment_70131" align="alignnone" width="800"]Step forward in to a low lunge with one foot. Your back knee should not touch the ground. Keep your chest up nice and tall Step forward in to a low lunge with one foot. Your back knee should not touch the ground. Keep your chest up nice and tall[/caption] [caption id="attachment_70132" align="alignnone" width="800"]Root through your front heel to push back to standing Root through your front heel to push back to standing[/caption] [caption id="attachment_70133" align="alignnone" width="800"]Repeat with your other leg Repeat with your other leg[/caption] [caption id="attachment_70134" align="alignnone" width="800"]Return to standing, keeping the same posture throughout Return to standing, keeping the same posture throughout[/caption]

Weighted Swing

[caption id="attachment_70135" align="alignnone" width="800"]Begin standing upright, shoulder rolled back and down and your feet slightly wider than hip distance. Toes should angle out slightly. Begin standing upright, shoulder rolled back and down and your feet slightly wider than hip distance. Toes should angle out slightly.[/caption] [caption id="attachment_70136" align="alignnone" width="800"]Drop in to a low squat, swinging the weight to your butt. Heels should stay on the ground and chest up. Drop in to a low squat, swinging the weight to your butt. Heels should stay on the ground and chest up.[/caption] [caption id="attachment_70137" align="alignnone" width="800"]Root through your heels and swing your arms up to a standing position. TIP: think of squeezing a quarter between your butt cheeks! Root through your heels and swing your arms up to a standing position. TIP: think of squeezing a quarter between your butt cheeks![/caption] [caption id="attachment_70138" align="alignnone" width="800"]Let the momentum of the weight swing you back down to a low squat. Keep that chest up! TIP: you can use a sandbag or kettlebell for this movement also Let the momentum of the weight swing you back down to a low squat. Keep that chest up! TIP: you can use a sandbag or kettlebell for this movement also![/caption]

Plie Squat Pulse

[caption id="attachment_70140" align="alignnone" width="800"]Begin with your feet wide enough apart that you can squat low without your knees going over your toes. Toes should point towards opposite walls without rolling your knees or ankles forward. Your heels should not lift off the ground. Arms out to your side at shoulder height. Begin with your feet wide enough apart that you can squat low without your knees going over your toes. Toes should point towards opposite walls without rolling your knees or ankles forward. Your heels should not lift off the ground. Arms out to your side at shoulder height.[/caption] [caption id="attachment_70141" align="alignnone" width="800"]Keeping your heels on the ground, raise yourself just an inch higher Keeping your heels on the ground, raise yourself just an inch higher[/caption] [caption id="attachment_70142" align="alignnone" width="800"]Return to low squat. Repeat! Return to low squat. Repeat! TIP: don't let your body or chest collapse forward throughout. Stand tall![/caption] For over 80 hours of on demand workouts that will build your booty (and tone your other parts too!), check out SweatFlix℠!

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