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Sleek Arms & Sexy Booty Workout

March 05, 2015 2 min read

Want a perkier butt & slimmer arms ? This circuit will help shape up, tone & strengthen your backside. All you need is your t-bar or dumbells, and a yoga mat ! Lets get started..

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Warm Up with 10 mins of light cardio. Beginners: Repeat circuit once Intermediates: Repeat circuit twice Advanced: Repeat circuit three times  

Plie Squat & Over head Press- 12 reps

Brooke-Tbar (25 of 34) Brooke-Tbar (26 of 34) Brooke-Tbar (27 of 34) Brooke-Tbar (28 of 34) Tone your shoudlers, legs & butt all in this one exercise. Ensure you keep your chest up and spine straight during the squat and press. Core should be engaged during entire exercise.

Lunge & Twist-12 reps each side

Brooke-Tbar (22 of 34) Brooke-Tbar (23 of 34) This is such a great exercise for your obliques, abs and legs ! Begin with your right leg forward, in a lunge position holding the t-bar infront of your chest. As you slowly bend both legs, gently rotate your upper body to the right and hold this position for 2 seconds. Rotate back to the front and stetch both legs. That is one rep. Repeat 12 reps on your right leg, and 12 on your left !

Dead lift & Curl- 6 reps each side

Brooke-Tbar (29 of 34) Brooke-Tbar (30 of 34) Brooke-Tbar (31 of 2) Brooke-Tbar (32 of 2)
Hold the t-bar in front of you and stand with feet hip-width apart. Straighten your legs but keep the knees soft to avoid locking them. Pull your abdominal muscles in toward your lower back. Push the shoulders down and away from your ears. Elongate the spine. Bend at the hips and fold your torso towards the floor as you lower the bar. Slowly lift your right leg during this movement. Stop lowering when the torso is parallel to the floor. Keep your abs engaged to protect your lower back. Activate your glutes and hamstrings for stability. Hold the contraction for 1 second. Lift your torso and push your hips forward to return to a standing position. Place foot back on floor and bend your elbows and bring the t-bar to your shoulders for a bicep curl at the top of the exercise. That is one rep. Repeat 6 on each leg. If it is too difficult to lift a leg off the floor, you can modify this exercise and keep both feet flat on the floor and just complete 12 reps !

Weighted Glute Bridge- 12 reps

Brooke-Tbar (33 of 34) Brooke-Tbar (34 of 34) Get ready to lift that booty ! Begin with your t-bar placed ontop of your hips. Start the movement by driving through your heels, extending your hips up. Your weight should be supported by your upper back and the heels of your feet. Extend up as far as possible, squeeze your glutes and then come back down to starting position.

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