Now you can enjoy heat in the kitchen. This fun new routine is guaranteed to make you feel the burn! I truly love the idea of using what you have around your home to get a good workout. This is by far my new fave. I hope you enjoy!
"Excuse me, did you just say booty popping is good for you?"
You bet I did! Dancing can be lots of fun and a good source of fitness. In fact, shaking your booty while changing levels from high to low can be quite challenging. There are many physical benefits including strengthening the hips, thighs, booty, lower back, lower abs, inner thighs, and challenging muscle endurance. It can also increase flexibility in the hips, make you sweat, and make you smile:) The size of the booty is not important. Even small booties can benefit from these movements. I chose to use the fitness ball in this video because I feel like it is a great tool for beginners as well as an opportunity for more andvanced dancers to challenge their muscles in a different way.
Here is a breakdown of the breakdown of movements and suggested reps.
1) Arm Push/Pull (16-30 reps)
Maintain contact with both your hands and booty on the ball at all times. The arms are the primary movers in this exercise, not the legs.
Are you looking to tone your shoulders, your abs, and get a great cardio workout? If so, this is the workout for you. I have provided you a list of exercises and suggested reps. Enjoy the burn!
For the intro movements please follow the video. This breakdown refers to the cardio session.
1) 64 Single Hops (Make sure to push through your heels)
2) 8 Pyramid Pushups
3) 8 Small Double Leg Jumps
4) 8 Big Double Leg Jumps (Nearly into a handstand position)
5) 32 Double Hops
6) 32 Big Mountain Climbers
7) 64 Single Hops
8) 24 Double Leg Side Jumps
You may notice that some of the reps listed here are different than in the video – I lost count as I was performing the exercises during the filming.
This is a great workout series that you can do anywhere. We used a Pilates Magic Circle for this video but you can substitute a small beach ball for most of these exercises if necessary. We designed this workout to be done three times through. Let’s make some magic!
1) Chest – 10 close bent arms & 10 extended arms Note: Make sure to keep a slight bend in the elbows even when arms are extended. If you want an extra challenge try balancing on the toes. 2) 10 Overhead Squeezes 3) 10 Bicep Squeezes with each arm 4) 10 Deltoid outward presses with hands inside the circle Note: If you do not have a magic circle you can use a towel or flex band. 5) Behind the Back Batwing Attack – 10 squeezes followed by 100 lifts 6) Inner Thighs/Abs – while on your back with knees bent and circle between your knees – squeeze the circle 10 times and then maintain the final squeeze as you complete 12 crunches alternating center, right, and left. Repeat 5 times. 7) 10 Straddle Abdominal crunches 8) Triceps Press 3 ways a. 10 palms down b. 10 karate chop c. 10 single press right arm and then left arm 9) 10 Lower Abdominal Straight Leg lifts followed by 3 small leg circles each direction 10) 10 Side Straight Leg Oblique lifts with circle between ankles
I had so much fun with these beach workouts. They are a great way to change up your routine, get your calorie burn, meet new friends, and just plain have fun! Here is the written version of the workout followed by the video. Lets get Swexy!!
1.) 10 Big Jump Squats forward and 10 “Big” Jumps Squats back
*Note: Don’t be discouraged that your 10 jumps back are much smaller that your ten jumps forward – this is to be expected. If you want to make any of the exercises in this workout more difficult take a deeper squat before each jump.
Just because you want to have fun in the sun doesn’t mean you have to kiss your workouts goodbye. In fact, you can use your vacation time to change things up! I remember my high school summers switching from indoor volleyball to outdoor volleyball. It was a completely different ball game, pun intended. The sand forces you to work so much harder than indoor surfaces. I recently came by an article from Fitness Magazine June 2011 written by Sarah D’Angelo where she presented some great Beach Body running facts that I want to share with you in honor of this latest Charlie Q Force beach workout video.
Tip #1 – Loose the sneakers. “You’ll land on your forefoot rather than your heel, with less jolt to your body. But go easy, says kinesiologist Carol Torgan, Ph.D., as the sudden switch to bare feet and new technique may up your chance of injury.”
Tip #2 – Running in the Sand. When it comes to running in Loose Sand, “You’ll burn 20 – 60% more calories: leg muscles have to work harder to stabilize and dig your feet out for the next step, Torgan says.” As for running on the shoreline, “You wont get the same calorie boost, but striding on a more level surface, similar to running on dirt, is still gentler on joints than pounding pavement.”
Tip #3 – Should I run for distance or time? “Sand causes you to slow your pace, Torgan says, so expect it to take you longer to hit that mile . . . If you stick with your usual duration and choose loose sand prepare to huff and puff a little harder because you’re torching more calories each minute.”
So as a warm up to this video, Charlie Q Force suggests taking an easy jog or brisk walk for 10-15 in loose sand first.
xx,
Charlie Q
P.S. Remeber to wear your sunscreen and to have plenty of water on hand!
Grab a fitness ball, put on your favorite tunes, and get your Swexy on!
PUMP THE RUMP a. Double rump pump x 20 b. Single rump pump x 20 Tip: If you are having a rough time with this one, try squeezing your booty cheeks together. This should give you a bigger pump.
PELVIC TILTS x 20 Tip: Begin this move by pumping the rump. Your weight should be forward so that you can warm up your quads. The more range of motion you get going back and forwards the more strength you can build in your lower abs and back.
SMALL HIP CIRCLES x 20 each direction Tip: Try to keep the rest of your body still while isolating the hips and lower spine.
BIG HIP CIRCLES x 20 each direction Tip: When you circle back you should feel a big stretch in your hamstrings.
FLOWING STRETCH AND EXTEND x 20
SWEXY CAT x 20 Tip: Don’t feel that you have to go into the full back bend – that is something to work up to as you strengthen you abs, back, quads, and hip flexors. As an alternative during that section you might consider sitting on to your heels and extending you chest up and back like a high jumper.
HORSE BACK RIDER x 50 with toes on the floor Tip: Keep your abs lifted in order to protect your spine and fire your inner thighs and quads.
1) 10 Crunches on the Ball Lifting Center/Right/Left 8 Crunches C/R/L 6 Crunches C/R/L 4 Crunches C/R/L 2 Crunches C/R/L 1 Crunch C/L/R - and then stretch back over ball
Total 93 crunches! Note: The closer your booty is to the ground the easier it is.
2) 10 Beginner Push-ups with Pelvis on the ball
Note: Think of this exercise as a see saw movement
3) 10 Intermediate Push-ups with Feet on the Ball
Note: Remember not to let the booty drop - stay stiff as a board.
4) 10 Baby Jack Knives
Note: Your shoulders are your pivot point here. In this exercise you are shifting body weight up and over the shoulders. Make sure to keep your lower abs fully engaged as you hinge at the hips in order to use this move as a double trouble exercise working both abs and upper body at the same time.
5) 10 Forearm Ball Pulls
Note: Use the rings on the ball to make sure that your forearms are centered. Grabs your own hands to create a triangle shape. Push the ball as far away from your body as you can while keeping your abs engaged. This is a great back exercise as well.
6) Jack Knife 3 Ways a) 3 reps keeping both feet on the ball b) 1 rep pulling ball in with both feet but then releasing one leg to to 3 controlled kicks up. Repeat on other side - this will challenge your stability. You may want to have someone there to spot you if you have never done this move before. You should feel coupletly 100% confident before trying it alone for the first time c) 2 reps releasing both legs one at a time into a full handstand. You should have mastered the previous exercise before trying this one. Always be safe.
Note: I like to do these with a wall in front of me should my legs go to far forward. Also, you want to shift weight onto the upper body as soon as possible - if you keep weight in the legs then you will feel the ball becoming unstable.
7) Side Goddess Abs 3 ways with feet braced against wall - repeat both sides a) 10 reps saying perpendicular to the floor b) 10 reps twisting up to the sky c) 10 reps extending back in rotation
Note: Always have the sense that you are lengthening your body with each movement. This will help to give you that dancer body's look with long lean muscles. Also remember to keep your abs pulled in. Sometimes we forget when we are on our sides.
8) 10 full extensions over ball with crunch
Note: Again remember to stay elongated as you move.
If you are looking to tone and lift the booty, and let’s face it – who isn’t; then this is the perfect workout for you! Here is the breakdown of the latest video with suggested reps. Complete 3 Sets for a tough and super swexy hamstring booty connection workout!
Bridge Series with Back on the Matt
1.) Straight Leg Ball Bridge (hamstrings, booty, back and abs) 10 reps
2.) Straight Leg Ball Bridge with leg lifts (balance) – 10 each leg
3.) Bridge Pull (stability and hamstrings)– 10 reps
4.) Bent Leg Bridge (hamstrings and booty) 10 reps
Squat Series with Ball on the Wall
1.) Wide Leg (booty and inner thighs) 20 reps 2.) Legs together (quads and outer thighs) 20 Reps 3.) Single Leg 10 each leg
Swimming Series with Pelvis on Ball and Hands on the floor
1.) Single leg lifts (10 each leg) 2.) Double Leg Swim (20 flutters) 3.) Double Leg Lift Parallel (10 lifts) - the more you can squeeze your inner thighs together the more effective the move will be 4.) Double Leg Lift Circles (Up together and circle out and down) 10 reps and then reverse the circle - if you keep the circles smaller and higher off the ground it will work better. Allowing the feet to touch the ground is like taking a little break
Roman Chair Style with feet secured under couch
1.) Straight Leg (lower back) 10 reps 2.) Bent Leg (to target hamstrings) 10 reps 3.) Wide Leg squeezing on Ball (to utilize inner thighs) 10 reps
