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

Booty Blaster : Smith Machine Burn out

I’m 4 weeks from my show. I spend a lot of time fine tuning my glutes. Hopefully, once I get leaner I can see the work I put in last winter. On a cut, you aren’t building.. sorry.. but we have to push hard to maintain the muscle we have.

I work my glutes/lower 3 days a week. This one is a huge burn. I finished my leg workout with this today.

Key points.

1.The smith machine is weighted as  heavy as I could handle for this.
2. I’m pressing through the heel in the standing leg.
3. Hips are pushing to the back wall.

I can feel my glute as I pulse. It’s on fire.

Moving my other foot to different spots gives variations to where I feel the work.
When my foot goes back, I feel my quad in the standing leg more.
Try it.

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

Core and upper body blaster

Try this on your next core/upper body workout.

Remember to pay attention to form!  I’m picky!
Don’t let you back ‘arch’ off the floor to come up.
You should use the pilates principle of articulation and peel
each vertebra off the mat like you are lifting a strand of pearls.

It’s so hard!!  No momentum!!
I get it.. You want to rock some big old weights on this one, but don’t lift with your ego.  Really focus on the precision of this challenging series!!

xoxo