Boss workouts: Fat Shredding Plyo

Plyometrics: What kind of fresh hell is this!?

Plyo has great benefits. It’s good for your heart, it builds lean, sexy muscle.
I for sure use it for prep!
This series is pretty freaking tough.
Start with 30 seconds air squats then go right into 30 seconds jump squats. Follow that with 30 seconds of wide tuck jumps.
Tuck jumps are the hardest for me.
I also did a variation with a box jump instead of the tuck jumps. There is no other fire. You have to push.

So get to it and let’s see those glutes!

Boss Bootywork: Hip bridge burnout

These are body weight moves you can do often to keep working on your peachy booty.
They don’t look like much, but they really burn. Repeat with me.. “stay in your heels!”
See how I pull my toes up? 🙂

The secret weapon is marching with your feet up on the bosu or bench. You can also have
your back on the bosu and march too. The movement just burns like nothing else.

Any of these moves can be done with a band or HipCircle around your knees for super
glute activation.

Hey! I’m accepting applications for SleekBikniTeam for the 2016 season!
Check out my site and see if we are a good fit!
sbt

Bikini Competitior Secret Arm blaster

This move is one of my favorite burnouts! It uses my red versa loop (amazon.com from Power System).
If you cannot get into the knee plank version I show here, you can press your hips to the back wall so you are more table-top.
The pattern you use is up to you but keep the band tight at all times.  It’s sloppy to let it get loosey goosey in the middle. You will receive the benefit of the time>under tension style of training.

Many clients use these bands but miss on the great benefits because they let the band slack.
My brides and competitors love this one. You know what? If your arms are tight… you look young! No droop allowed!!

See how you do!! Good luck

xoxo

Jane Fonda’s are back

JANE!
JANE!

Christmas 1981 I got this book, leg warmers and a matching leotard from my mama.
My career began! I found my calling!

Jane Fonda workouts had lots of leg lifts and lots and lots of repetitions!
Did you know that she was on the right track?  Her moves do recruit the glutes.
These moves do have merit! If you don’t believe me, check out my favorite Glute Guy,
Bret Contreras’s research on the subject!

My video today is a very basic Jane Fonda series. This can be a good warm up too.
Be sure your hips stay stacked up and you don’t roll backwards. Keep your core super tight!

My favorite, end of the week burners are to add fire bands to your legs for resistance. If you travel
you must carry your band! You can really work those glutes!

Leotard is not required with this series!

straight leg lift toe pointed 10
straight leg lift toe flexed 10
straight leg lift leg in front of you 10
diamond clam 10
regular clam 10

Booty Blaster: Barbell side to side lunges

https://youtu.be/1AdVylnuYxg

Hey ho! It’s booty Wednesday!  This move is pretty badazz if you can handle that 45 pound barbell.
I like that side lunge to hit glutes, quads, inner thighs and  hip flexors!!

So in this video you can see variations.

You could go

1. “Right, center, Left, center.” Staying up tall in the center.
or
2. Continual motion skier version  (I love this one)
or
3. Drop it low and push way back with those skiers.

Always press into the heel because that’s what makes your peach pop.
Push waaay back. Did I say that!! GET IT

Boss Booty Blaster

It’s Friday and in my studio that means.. booty day.

This series will give you enough heat on the glutes to barbeque.
I use this series 2x per week after I’m done lifting. I do some glute work daily so this one
is pretty badazz!

The position on the bosu should be comfortable so you feel your hips open when you are draped over it.
Lean more forward and just squeeze. Don’t half ass squeeze. I mean squeeze like you have the winning
lottery check between your cheeks.

1. Froggies. Soles of feet together  8
2. Hamstring curls, press through heels  8
3. Heels up with bent knees 8
4. Same thing, but point your toes.  8
5. Straight legs, criss cross 8
6. Straight legs up down 8

We do several minutes of this. You will call 911 because you’re your glutes are on Fiah!

If don’t have a bosu, I also can use those big Dynamax balls .

Get it!

Bootilicious: Glute finishers

12 Weeks out. Must keep focused on those glutes.
Are you looking for a finisher to lift your booty and make it more peachy?

This is my version of the ‘reverse hyper’.

This can be done on a stability ball but I find that most of my clients tend to
fling their legs up and down  and miss the actual glute work. I see so much lower back
work when they fling.  This version uses the BOSU so you can be on your elbows to stabilize.

Position yourself with the Bosu right on your Britney area. If you go to low or high, you’ll be imbalanced.
I just want to squeeze my glutes over and over.

Squeeze them, like you are holding the winning lottery ticket between your cheeks.

You can change the tempo and the angles like I did in the video.

You are going to burn so don’t stop at 3×10 because you know you need at least 3×25!

I do some version of this every other day.  I will swap this in with a booty plank series on opposite days.

Game changer, girls!

12 weeks out: plyo series

It’s pretty simple. Twelve week prep is time to push even harder. I add Track to my workouts this week.
My plyo series this week was a hard one.

plyo1_12weeks

I am using the Urban Rebounder and the Bosu for a lot of my plyo this season.
I am once again fighting with Tennis Elbow in BOTH elbows now. So the Bosu burpee is
a better choice for me right now.

Don’t be fooled…
My  heart rate was sky high and my legs were on fire.

Six rounds of this took me 45 minutes to complete.

Plyo or jump training is one of my least favorite workouts. I prefer lifting but if I stay focused
I’m into it.  It works really well in combination with the track to get my lower body lean. I’m always strggling with the thunder and my abs!   This process will bring me in nice and tight but not without a ton of work and dedication.

I lifted my back today and added in 45 minutes of intense springboard pilates for a total calorie burn of 1345.
I’m resting the rest of the day. I’m so lucky my team is helping me with my studio clients!

Today I modified my food to compensate for this huge burn, but I’m still cutting hard. No slips, no derails here.
Eye on the prize!

Round Booty Blaster

This is my special secret weapon the round booty blaster.
This move is guaranteed to give you a burn on your glute like no other.

We say “booty in the back seat, chest on the dashboard”. That means, push your hips to the back
wall as far as you can and your chest presses forward and is lifted.  Make sure your leg goes
back!

Here’s how I would use this:

Heavy sumo squats 20 reps
+
20 RBB each side
3-4 sets.

I would also use this on a metabolic workout! It’s so hard!
Get it!

Bikini Girl Secret Arm blaster


I used this move in my prep to keep my arms bangin.
One thing I do not allow in my studio is for my clients to have jiggly arms.
If your arm is jiggly, you look old. I said it.  It doesn’t matter how old you are, so the trick is to keep it tight.

Use a plate at your gym. Keep your elbows tight to your ears and rep that hard.  Do 3-4 sets of 12.  I do not want to hear about you, bikini girl, lifting 5 pound plates.  Go get some big girl plates and get your work done.  Even if you start with only a few, drop your weight down and finish the set!