Home Workouts with Grokker. Win a Premium Membership!

Okay, so you guys know I’m a runner. Duh, right? I also weight train a few times a week with my best training partner (that would be my hubby). So when I had a chance to try out Grokker, I knew exactly what types of classes I wanted to try. I specifically needed some mind and body home workouts, yoga in particular, plus some core work because I hate it tend to skimp on it at the gym.

If you’re like me, you’re pretty darn busy. Between work, blogging, family, and general living, it’s hard to find time for fitness. I love to run because I can slip on my shoes and head out the door. I love going to the gym because I’m with Alan (so it counts double as family time!). I have found though, that yoga is always the first thing that I drop when life gets extra crazy. And that’s not a good thing because not only does yoga strengthen my body, it strengthens my soul, centers me, and reminds me that I need to breathe.

Enter to win a free one year membership to Grokker! All kinds of home workouts from yoga, stretching, and meditation, to HIIT, Body Conditioning, and even cooking!

Grokker solves many of these problems because you can do your workout at home or anywhere you have an internet connection. I downloaded the app to my iPad, and now I’m free to do yoga in the park if I want! Grokker allows you to curate your own collection of favorites, so it’s always easy to find what you’re looking for. If you want to check out my collection, here you go!

In addition to the best yoga videos, you will find every kind of workout available, from HIIT (High Intensity Interval Training), to Body Conditioning, cardio, stretching, core, and more. You’ll even find recipes with video instructions on preparing them!

Home Workouts with Grokker

I, along with other Sweat Pink Ambassadors are joining Grokker and FitApproach to help us get closer to our goal of #1millionminutes! To do that, the Sweat Pink team has curated their own favorites, from high intensity to mellow, and we’re sharing it with you to help get you started. Check out this list of participants and their go-to Grokker videos! And be sure to follow me on Instagram this week and keep an eye on #grokkermillion, #1millionmiles, and, of course, #sweatpink. We hope to inspire you with prompts to help you get and stay active!

Even better, or at least just as good, I have a giveaway for a one year subscription to Grokker Premium! You can enter using the Rafflecopter below. Plus, you can get a free month of the premium services by using the code LOVEGROKKER.

Enter to win a free one year membership to Grokker! All kinds of home workouts from yoga, stretching, and meditation, to HIIT, Body Conditioning, and even cooking!

Before that though, here is a fun little Mad Lib. I’d love to see your answers in the comments. Mine are in red.

“I’m so excited to rack up more minutes using video workouts from Grokker! There’s everything from HIIT to Strength Training for everyone from beginners to advanced, and I’m especially pumped to try YOGA (especially Vinyasa) because it will make me extra mellow (and stretchy).

I plan to do my video workout in my house before showering and after running. My favorite thing about video workouts is they’re so much fun, and they’re a super convenient way to get sweaty when I am short on time.

My goal is to hit 200 minutes this week! I’ll do a speed workout on one of my more intense workout days, and restorative yoga on a rest or lower intensity day.  I challenge my husband to beat my # of minutes or to do a Grokker Yoga video with me!”

Home Workouts with Grokker

As always, I got a little doggy help with my yoga.

Okay, here’s your chance to enter to win a one year membership to Grokker Premium. You can get extra entries each day by doing a Grokker class each day, so remember you can get a free one month membership with the code LOVEGROKKER.

a Rafflecopter giveaway

What’s your favorite way to get sweaty?

 

Disclosure: this post was sponsored by Grokker. All opinions are my own.

My IDEA World Experience: The Functional Workouts

As you know, I spent last week at Blogfest and the IDEA World Fitness Convention. Here are my Top 10 Takeaways. While Thursday and Friday were spent learning some great blogging information, the last two days I was able to attend six workshops. In addition, on Friday, mixed in with all that blogging stuff, we managed to fit in three (yes, three!) workouts. I will admit, by Saturday afternoon, at my second Functional Fascia workout of the day I could hardly lift my legs.

My IDEA World Experience: The Functional Workouts

I managed to learn a lot of information about various types of functional workouts, so I thought I’d share some of it with you here.

Kaia Fit

Our first functional workout on Friday was called Kaia Fit and it was taught by one of its creators, Nikki Warren. Kaia Fit is designed to be empowering for women, and it included some teamwork and competition in the mix. We were split into two groups. As we started, one group was given a high intensity partner exercise to perform for time. For example, one partner would hold a plank, while the other hopped twice over her, then they would switch positions. After the first team completed the repetitions, the time was recorded.

Over on the other side of the room, the other team was doing lower intensity but still functional exercises. One partner would hold a plank while the other did squats to touch down on their partner’s back. So many repetitions, then switch positions. The teams took turns completing each set of exercises (my team won two of the three sets…go Pink!), then we were treated to a nice cool down and stretch. I loved that all of the exercises were body weight only, and both the partner and team aspect added a lot of fun to the equation. The exercises were simple (that doesn’t mean they were easy, just not complicated movements!), so easy to teach to and monitor in a large group. Kaia Fit

HighX

I’ll tell you up front that HighX was my favorite functional workout of the weekend. And not just because it was taught by Gabrielle Reece, who was also the keynote speaker. During her talk, Gabby told us how she created this workout, basically a group of women getting together to workout with Gabby as their leader. As the group grew, so did her ingenuity in planning a workout that would challenge, but would still be accessible for all age groups.

Let’s work! @highxtraining w: @gabbyreece #sweatpink #blogfest #1millionminutes #ljinspired A photo posted by Jamie King (Walker) (@jamiekingfit) on Jul 17, 2015 at 11:08am PDT

As we entered the large room, we were divided into 15 teams of eight (somehow our group ended up with 10, but that worked out fine). Equipment was laid out in a large oblong, with the name of each exercise printed at each station. Each team spent three minutes at each station, alternating high intensity and lower intensity exercises for 30 seconds each. Then we moved quickly to the next exercise.

Gabby2

This was a tough workout! From planks to lunges to sandbag presses, we pretty much killed each muscle group (in a good way). The group format created a sense of teamwork, and everybody was cheering their team on.

Fortunately, by my third workout of the day, Zumba with its creator Beto Perez, all I had to worry about was having a good time and trying to wiggle my hips. I was much more successful with the former than the latter.

Functional Fascia for Group Exercise

When I woke up on Saturday morning, I quickly decided that my body was too beat up for a run. Instead, I took my time getting ready, in order to get to my first session at 7:30. As I’ve mentioned, I’ll be getting my Fascial Stretch Therapist certification later this summer, so I wanted to soak up all the information that I could. What I didn’t realize was that after about 45 minutes of lecture and demonstration, we had a 45 minute workout to perform!

The idea behind functional exercises for fascia is to use new exercise sequences that are designed to train the fascial lines of the body. These involve a variety of multiple part movements such as a lunge with a reach, squat with a curl, then moving to an upper back extension, and side plank with a hip drop to a full hip extension. Yes, you need to focus your mind as well as your body.

The workout was quite challenging and I broke a good sweat. It also gave me a ton of ideas that I can take back to work with me. These are exercises that be used in either a group setting or one on one.

Fascia Gone Wild

Fascia Gone Wild

I will admit that by the time I did this workout my body had given up and just wouldn’t cooperate. In the lecture portion, we learned more about fascia and its function, then began a workout that started with holding planks while doing various types of arm and leg movement. I just couldn’t. I tried. But my hips were sore and just didn’t want to work anymore. I did a little better after we stood up and did a few exercises like squat presses, lunges with twists, and other exercises that work the body in multiple planes and are good for the fascia.

Plyometrics Palooza

FitFoodieMama

Annmarie was one of the bloggers I was so excited to meet.

After a pretty good night’s rest (considering I had three roommates), I headed to Plyometrics Palooza early Sunday morning. Taught by my friend Jason Karp, Ph.D, this session focused on using plyometrics to improve performance. After very little lecture time, Jason got right to the workout portion of the workshop. We did hops, jumps, rebounds, and more. I did pretty good all things considered. I was sore and tired, but so was everybody else. Our last exercise we teamed up for a little relay race. We were the Bloggers!

Bare Essentials

This was my final workout and as you may have guessed, I was pooped. The presenter was wonderful. She specializes in functional flexibility and in addition to running her own studio, training at yet another, she also travels to various football teams, in particular the NY Jets, to stretch some of the players. The idea of Bare Essentials was learning tips to teach proper from and creating progressions with little or no equipment.

She taught us how to teach various exercises and to progress them in a group setting. I picked up a few good tips (side lunge for the win!), then we were led through what would be a moderate level workout at any other time, but exhausted as I was I found the squats (with progressions of course), lunges, and burpees (at the end!!!) very challenging.

Overall, even if I was exhausted, I had a great time at IDEA World, and feel like I learned a lot that I can implement right away. It is always inspiring to meet other fitness professionals, get great new ideas, and just get energized from the experience.

What’s your favorite functional workout?

 


 

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Meatless Monday with Tina and Deborah
Meatless Monday with Annmarie 
Bonnie, the Pin Junkie
Tip Tuesday with Debbie in Shape
Wednesday Wisdom with Nanna’s Wisdom
Fitness Friday with Jill Conyers
That Friday Blog Hop with xoxo Rebecca
The Blog Booster Party with Kathleen

My Plans and Goals for Blogfest and IDEAWorld

Well, it’s finally here. Almost anyway. Blogfest and IDEA World Fitness Convention start next Thursday and I can’t wait! I signed up about six months ago, but I’ve really been waiting for this week since last year! I have my sessions selected, my hotel reservation, my travel plans all ready to go. I’ve done everything but pack (and I have a plan for that too!). I thought that I would share my plans and goals for Blogfest and IDEAWorld with you.

My plans and goals for blogfest and IDEAWorld

Wednesday

I’m driving in early from the desert. I’ll be picking up Tiffany at the airport, then we expect to arrive in Los Angeles by about 11:00. Even though we both signed up to take a Zumba instructors’ licensing course, the timing meant that we’d miss most of the first half of class, so we pretty much have decided to skip it. That leaves our day open for…well, anything!

FriendsMy roomy Tiffany, with Melissa, Ragnar teammate Jill, and Pamela in the background (from 2014)

Tiffany is also one of my roommates (along with Jill and Jessica), so one option is a quick trip to Whole Foods to stock up on a few items for our hotel room. I think Jill will probably want to go along, so we may wait until she arrives around noon. Then we’ll check into the hotel and the convention. Then, who knows? Since most of the events don’t start until Thursday, there won’t be a lot to do at the convention center. I’ll just see what the girls want to go and go from there.

Friends 23Jill and me at Blogfest 2014

Wednesday evening I’ll be having dinner with Susie and Amy, the founder of Brick Betty. As a new ambassador I’m excited to learn more about the program. The clothing is beautiful, colorful, and made in America, which makes me extra happy to be a part of it.

Goal for the day: Have fun, enjoy the cool weather (compared to the desert), see old blogging friends and meet new ones as people arrive in town.

Thursday

Thursday is the first day of Blogfest! Before anything even starts though, I’ll be meeting up with Tiffany and a lot of other bloggers/runners for a run! It’s a great way to get a fitness convention underway!

Although the IDEA Convention takes place Thursday through Sunday, the first two days I will be at Blogfest. Then I get to participate in the weekend sessions at IDEA. I’ll also get to go to the IDEA Opening Ceremonies and Welcome Party on Thursday.

So here’s what’s up the first day of Blogfest:

Friends 18Katy and me at the IDEA World Expo last year.

The first two hours are dedicated to learning how to build your blog. Katy Widrick will lead “How to Increase Your Readership and Market Your Message to the Masses,” followed by “Mind Blowing Blog Tips” from Alyse Mason and Jamie King, the founders of Fit Approach. After a Tweet Break, we’ll all head over to the opening ceremonies. The Keynote Speaker is best selling author Brendon Burchard.

Friends 11The Sweat Pink Team: Jamie, Alyse, and Becky, at Blogfest 2014

After that I’ll have a couple hours to eat lunch, wander around the expo (more about the expo below), and probably meet and socialize with more bloggers (seriously, my favorite part of Blogfest).

After lunch, my Ragnar teammate and registered dietician Melissa Burton will bust the top 5 nutrition myths. Then we’ll spend a couple hours learning how to build a following on Instagram (from Kasey Arena) and Pinterest (from Natalie Jill). That’s followed by the Lightening Round where eight bloggers will have 5 minutes each to teach us something with their slide presentation. It was a ton of fun last year and I expect this year will be no different. I’m really looking forward to it. Then we’ll have a couple hours to go back to the expo, have some free time, and get ourselves ready for the PARTY!

The opening party is always fun. Several thousand fitness professionals from all over the world will be eating and socializing for a couple hours. Add a couple hundred bloggers to the mix and you have a super duper event!

Goals for Thursday: I’m always trying to build my readership, so I’m really looking forward to Katy’s lecture. The same goes for increasing my reach on Instagram and (especially) Pinterest. And every keynote speech I’ve ever heard at the IDEA Convention has been inspiring, so I’m really looking forward to hearing Brandon Burchard.

Friday

Day two of Blogfest starts off with a workout: Kaia Konditioning and Kore with Nikki Warren. Then we’ll get into a little more serious stuff, learning about the legal aspects of blogging from Elizabeth Bain. Then we have the Blogfest keynote speaker, Gabrielle Reece. Not only will she present the keynote speech, she’s then going to lead us in her workout, HighX! Then, right before lunch we’ll discuss the future of blogging with Jessica Matthews.

After lunch and expo time, we learn SEO (Search Engine Optimization) tips and tricks from Sara Downey Robinson. That’s followed by three of my favorite bloggers, Katy Widrick, Laura Peifer, and Katie McFarland teaching us how to make a career out of our blogs. Following a tweet break we’ll learn how to build up our Twitter following from Amanda Vogel. Then we get to do a workout led by the founder of Zumba, Beto Perez! Then, sadly, Blogfest will wrap up with a closing networking party.

Goals for Friday: Whew! With three challenging workouts I hope I have the energy to take in what I need! I am really interested in learning more about SEO. Getting found by search engines is so important to building your following. The legal aspects of blogging are really important too. There is a lot to know about contracts, taxes, copyrights, that can cause you problems if you’re not aware. And while making a career out of my blog might be a dream, I certainly wouldn’t mind making a little more money.

Saturday and Sunday

One of the exciting things about the IDEA Convention is that there are so many classes to try. They go on throughout the day, every day of the event. From group cycling, Pilates, and yoga, to special guest presenters such as Jillian Michaels, Todd Durkin, Jeanette Jenkins, and Leslie Sansone, there truly is something for everyone. And I believe that some fitness pros go to the convention simply for the workouts.

But after saying all of that, I don’t usually go to any of the classes. Occasionally there will be a workshop that combines a lecture with a workout that I will try. But I generally go to IDEA to learn and to get CEUs that I can use to renew my certifications. And they don’t give you CEUs for exercising, darn it.

Instead, I will start off my Saturday with a run, then head to my first sessions which is Functional Fascia for Group Exercise. As I’ve mentioned, I’m taking a Fascial Stretch Therapy certification this summer, so I want to soak of all the information about fascia and its relationship with our fitness as possible. In fact, I’m taking a second session, Fascia Gone Wild, an Integrated Approach to Corrective Exercise, later on Saturday afternoon.

My second session on Saturday morning is I’ve Fallen, Now What? Since I mostly train older adults, balance and preventing falling is very important.

Friends 27Coach Jason and me at IDEA World 2014

My final session on Saturday is the Running Clinic, taught by my friend Jason Karp, PhD. He’s very knowledgeable about running (he was IDEA’s Personal Trainer of the Year in 2011, among many awards) and a personable and funny speaker. He even offers his own running certification course, Run Fit Specialist., which is available online and now in a few live workshops around the country. I’m also going to Jason’s Plyometrics Palooza on Sunday.

My final class on Sunday is Bare Essentials–Group Strength Training. I don’t teach many group classes anymore, but these tips can come in handy for all kinds of training.

My goals for the weekend: I’ve chosen sessions that will enhance my knowledge about fascia, which I am studying right now. I will earn CEUs for all of these courses, so that will come in handy when I renew my certifications in the fall.

The Expo

Friends7Jill, yet another Ragnar teammate Carrie, and me at the IDEA World Expo last year

Ah, the expo. Just imagine a huge exhibit hall filled with exercise equipment, fitness clothing, accessories, and any kind of fitness toy you can think of. Hundred of booths, offering deals, samples, and free food. It’s a shopper’s trainer’s dream come true!

My goal for the Expo: Aside from scoring a few deals, I want to make some connections with the brands that I love. The expo is an opportunity to meet the people (or at least get their contact information) that work with bloggers.

 

Can’t get enough of Blogfest? Here are my other posts:

How to Pack for Blogfest
Meet My Blogfest Buddies!
The Scoop: Blogfest and IDEAWorld, Gabby, Jillian, Beto and More!
5 Reasons You Need to Go to Blogfest 2015
Blogfest: It Starts with the People
(From 2014) 6 Women (and 1 Man) I Can’t Wait to Meet at Blogfest

I’m linking up with Debbie in Shape for Tip Tuesday, Nanna’s Wisdom for Wednesday Wisdom, xoxo Rebecca for That Friday Blog Hop, and with Kathleen for the Blog Booster Party.

Will I see you at Blogfest and IDEA World? What classes will you be taking (or would like to take)? If you could meet any blogger that you read regularly, who would it be. Aside from me, of course :-)

A Squat-a-liscious Tabata Workout, Brick Betty, and the Lucky Streak

So somehow, even though I’m not working at my “real” job this summer, I am staying really busy. I’ve been able to run most mornings, though it’s been so hot and humid even really early that I’m not getting a whole lot of miles. I’m also working hard this summer to build up the blog, and, as other bloggers know, that can take hours a day. Add in some weekends away, projects around the house, and I don’t seem to have a spare minute. Good, that will make the time go fast, so before I know it, summer will be over. (Sorry I’m not sorry for those of you who love summer. Try it in 115 degrees.)

A Squat-a-liscious Tabata Workout

Squataliscious – def – 1. involving many squats. 2. exercises that make the butt look delicious.

Alan and I also just made a re-commitment to the gym (again). So aside from being really sore this week, it has me thinking about faster, quicker workouts, especially those that can be done at home. I plan to introduce him to the TRX (though the only decent place to anchor it is outside, so hot/humid again). I’m also thinking about this Tabata workout. There’s is nothing like a HIIT (high intensity interval training) workout to get your workout done quickly and leave you in a sweaty pile on the floor. I really like this one because it requires no equipment, so you can do it at home, in the gym, or, if you’re a bit of an exhibitionist, on the trails.

Squataliscious Tabata is a HIIT (high intensity interval training) workout that will get you fit fast. No equipment needed.(Gee, look who’s working out on the trails.)

Brick Betty Ambassador

I’m really excited that I was asked to be a Brick Betty Ambassador. I love representing this beautiful line of fitness wear, designed for people who appreciate the best fabrics, bright colors, and high quality products, all of which are made in America. They are truly the Rolls Royce of fitness clothing. I’ll tell you more soon.

Brick Betty beautiful and colorful fitness wear for people who appreciate high quality, comfortable fitness fashion, made in America.

The Lucky Streak Continues

You may remember a few months ago I wrote about my lucky streak. Over the course of a couple months I won several prizes on blog giveaways, including my Blendtec Designer 725 blender, a $100 Lululemon gift card (both from Fitfluential), socks and a pair of Croc shoes (the cute ones!) from Katie, a Sparkly Soul Headband, an Unplugged t-shirt, a package of NuNaturals from Jody, not to mention that I received a Magic Bullet blender from Influenster (we’re doing really well in the smoothie department around here!).

Well, I seemed to cool off for a while (missing out on winning a tablet computer that would have been very cool), but it looks like things are heating up again! Last week I found out that I won a $75 Synergy Organic Clothing gift card from Lora Hogan, and biggest of all, the entire Schoen by Yu denim collection from Popsugar Select’s first ever giveaway. And finally, I won a prize package from Fit Approach! It hasn’t arrived yet, but I’m sure it will be filled with all kinds of Sweat Pink goodies!

Catch me at Blogfest (at the IDEAWorld Urban Party) in this pretty dress from Synergy Organic ClothingThis is the dress I ordered from Synergy Organic Clothing. Just in time to pack for Blogfest!

I’m thinking I better get myself to Vegas as soon as possible before this lucky streak wears off!

Have a great Independence Weekend everybody! We’re hanging around home this year in spite of the heat. What about you? Any fun plans or adventures planned for the 4th?

 

I’m linking up with Debbie in Shape for Tip Tuesday, Nanna’s Wisdom for Wednesday Wisdom, xoxo Rebecca for That Friday Blog Hop, and with Kathleen for the Blog Booster Party. Oh! I can’t forget Jill for Fitness Friday! I hope you’ll check out off of these amazing blogs!

 

Disclosure: This post contains affiliate links.

10 Benefits of Fascial Stretch Therapy

Stretching has become a much debated topic in recent times. For years it was touted as the key to restoring flexibility, improving athletic performance, and reducing injuries. Then stretching, particularly passive stretching, fell out of popularity in favor of more dynamic moves that were designed to prepare the body for sport. Passive stretching is reserved for after the workout, and even then its value is controversial.

FST 2

What is Fascial Stretch Therapy?

Enter Fascial Stretch Therapy (or FST), a type of stretching that targets not only the muscles, but the fascia, the connective tissue that surrounds muscles, bones, and joints. FST also targets the entire joint and joint capsule, using traction to remove restrictions from movement and to stimulate lubrication. A therapist will gently pull and move the arms, legs, spine, and neck in a smooth motion through varying planes of movement. There is no pain, not even discomfort. Instead, the gentle movement is stimulating and relaxing at the same time.

The problem with many standard stretching programs is, well, they are standard. An athlete will finish her workout, run through her “usual” stretches, maybe paying extra attention to tight hips, sometimes pushing through some pain to get that final stretch. Sadly, this type of stretching is not effective and may even be causing more tightness and inflexibility. When you cause pain with stretching, your muscles respond to protect themselves, tightening up in a rebound type effect.

By contrast, a Fascial Stretch Therapist will evaluate their client, looking for imbalances, as well as the source of those imbalances. Then using breath to help with movement, the therapist will first warm up the joints and muscles with undulating stretching to maximize blood flow. Then using techniques of slow undulating movement, as well as traction (gently pulling to create space in the joint) and modified PNF ( proprioceptive neuromuscular facilitation), synchronized with the breath, the therapist will stretch the entire body, following a logical anatomical order, to lengthen muscle, increase range of motion, and improve flexibility.

10 Benefits of Fascial Stretch Therapy

  1. Increase Range of Motion
  2. Muscular Balance and Symmetry
  3. Improved Performance
  4. Reduced Pain
  5. Reduced Risk of Injury
  6. Improved Posture
  7. Improved Muscle Function
  8. Improved Circulation
  9. Decrease Compression and Impingement in the Joints.
  10. Improved Energy

The effects are cumulative. It took a while to develop the imbalances and stiffness in your body. It will take a while to reap the benefits of FST. But, that being said, you can feel immediate benefits, even after your first session.

Remember, I am not (yet) a certified Fascial Stretch Therapist. I will be studying and preparing for the class that I’m taking in August. My information comes from my experience as a client, as well as from the Stretch to Win website, and the book, Stretch to Win, which is written by Ann Frederick and Christopher Frederick, the developers of Fascial Stretch Therapy.

The above, by the way, is an affiliate link. I will make a few cents if you purchase that book through Amazon. Other than that I have received no compensation for this post. I have experienced FST first hand and I’m a believer in the benefits.

Linking up with Jill for Fitness Friday!

  
Have you heard of fascial stretch therapy? Have I piqued your interest? You can find a list of certified FST therapists on the website.

It’s All About the Bass: The Workout

It’s Fitness Friday and I’m excited to bring you a fun and challenging workout for your butt rear aspect. Actually, it will strengthen your entire lower body, improve your balance, and protect you against injury.

It’s All About the Bass: The Workout

The only equipment you need are dumbbells or kettlebells, and a stability ball, plus a slider disk or paper plate. Be sure to use a weight that challenges you and use good form for each exercise (they are explained below). Warm up for about 10 minutes before you begin.

All About the Bass

Squat: Holding two dumbbells at your side, begin by standing with your feet about hip width apart. Sit back, bending at the knees and hips, keeping your back neutral, your knees aligned and your chest up. Pause then return to your starting position.

Combo: Rear Lunge/One Leg Deadlift/Rear Leg Lift: Start by standing straight with a dumbbell in each hand. Shift your weight to your left leg then step back into a rear lunge, lowering until your back knee almost touches the ground, and your front knee is bent to about a 90 degree angle. Straighten up, then start to bend forward at the hip, keeping your right leg straight and your spine neutral. Extend your left leg behind you with the knee straight. It should stay in alignment with your body throughout the movement. Lower until you’re about parallel with the ground (see the photo below). Slowly return to your starting position, then keeping your right leg behind you and your spine neutral, squeeze your glutes and lift your leg behind you. Lower your leg. That is one repetition. Complete the reps with the right leg, then do the other side.

One Leg Deadlift

Wide Leg Squats: Stand with your legs wide apart and your toes pointed slightly out. Holding one dumbbell or a kettlebell in both hands, squat down, making sure that you keep your knees tracking over your toes and your spine neutral. Pause then return to your starting position.

Lateral Slide Lunges: Stand with your legs together and your right foot on a slider disk or paper plate (you can even use a towel). With your weight on your left leg, start to bend your knee and sit back while sliding the right leg to the right, keeping the knee straight. Press your right foot into the plate to contract your adductors and slide your foot back to your starting position. Complete the reps with the right leg, then do the other side.

Combo: Hip Lift/Ball Roll/Squeeze: Lie on your back with your feet on a stability ball. Lift your hips, then roll the ball in, keeping your hips elevated. Squeeze your glutes 5 times, then roll the ball out and lower your hips. That is one repetition.

There you go. Enjoy!

I’m linking up with Jill for Fitness Friday!

FitnessFridayRev3

Disclaimer: Although I am a certified Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.

No treble here!

Do you have a favorite butt lower body exercise?