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Butt Rewards

“For the best butt toning on two feet,” says walking pro Tina Vindum, walk for 5 minutes, do one of the supereffective shapers shown here, then repeat until you’ve done all four exercises. (If your route has hills, tackle these moves every time the path hits an incline — or a set of stairs — for maximum butt-blasting benefits.)

 

Skater Stride

Targets: Quads, butt, hips, obliques, back, and triceps

While walking, take a large step diagonally forward to the right with right foot, toes pointing forward (not to right). Sink into a lunge, bending both knees 90 degrees, as you bring left elbow toward right knee and swing right arm straight back. (Beginners, do a dip rather than a lunge.)

Press off left big toe to bring left leg forward, brushing it past right leg, then swinging it forward out to the left diagonal (like a speed skater) to plant left foot, toes forward.

Do 25 steps to each side, alternating legs.

 

Sumo Squat and Lift

Targets: Quads, inner and outer thighs, butt, hips, back, shoulders, and biceps

While walking, turn so that your right side is facing “forward” (or uphill), fists near hips.

Lift right foot, flexed, to take a large side step to right.

Lower into a wide squat as you lift both hands up in a wide V.

Rising up on right leg, lower arms as you lift left leg to side, foot flexed.

Step left foot next to right.

Do 12 reps; repeat with left side facing front.

 

Power Lunge with Leg Lift

Targets: Quads, hamstrings, butt, hips, arms, and abs

Walking, lunge forward with left leg, both knees bent 90 degrees (beginners, 45 degrees).

With hands in fists and elbows bent at 90 degrees, bring right fist toward nose, left behind you.

Shift weight onto left leg, straightening it; lower arms and lift right leg out and back on a diagonal as high as you can.

Bring right leg forward into a lunge; repeat on that side.

Do 25 reps per leg, alternating sides.

 

High-Knee Cross

Targets: Quads, calves, hips, butt, and abs

While walking, tighten abs and lift bent left knee as high as you can directly in front of you, coming up on right toes. Simultaneously bend right elbow 90 degrees, bringing it across body toward left knee. (Swing left elbow back to counterbalance.)

Hold for 1 count, then lower left foot to step forward. Repeat with right leg.

Do 25 reps per leg, alternating sides.

 
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Posted by on September 13, 2012 in Workout Fitness Freak Chronicles

 

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Workouts For Your Body Type

You’re stick straight with very few curves. Add more shape to your waist and sculpt your glutes with this workout plan for straight body types.

Best Workout for a Boyish Body

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You have broad shoulders and narrow hips. Tighten your core, and add some shape to your butt and thighs with this athletic-body-type workout.

Best Workout for an Athletic Body

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Your bust and hips are larger compared to your waist. Add full-body muscle tone and shape up those arms and legs with this curves-a-licious workout.

Best Workout for an Hourglass Body

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You’re a bit wider on the bottom than you are on top. Tone your arms and shoulders, and get tighter all over with our pear-friendly workout.

Best Workout for a Pear Shaped Body

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Source:  http://www.womenshealthmag.com/fitness/best-workout-for-your-body-type?cm_mmc=Twitter-_-WomensHealth-_-Content-Fitness-_-BestWorkoutBodyTypeAddMuscleHereToneThere

 
 

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The 30-30 Workout

Use this lightning fast total-body workout to strip away fat and send your heart rate soaring. The routine, created by Men’s Health fitness adviser Alwyn Cosgrove, C.S.C.S., combines high-intensity cardio and strength training for a gust-busting combo that you can do almost anywhere.

Directions: You’ll need a stopwatch to perform this workout. The routine is simple: Start the clock and do first exercise for 30 seconds at a moderate pace: 1 second up, 1 second down, and a 1-second pause in the middle. (That’ll be 10 reps.) Then rest. Start the next exercise when the clock hits 1 minute. (So you’ll rest for 30 seconds.) Repeat this process, moving to a new exercise at the top of every minute, until you’ve completed all five exercises. That’s one circuit. Do a total of four circuits.

1. Y squat
Stand tall and raise your arms straight above you so they form a Y with your body. Pull your shoulder blades together, and lower your body as deep as you can by pushing your hips back and bending your knees. Push yourself back to the starting position and repeat.

2. Pushup
Assume a pushup position with your hands just wider than shoulder-width apart and your arms straight. Your body should form a straight line from your head to your heels. Lower your body until your chest almost touches the floor. Push yourself back to the starting position and repeat.

3. Right-leg reverse lunge
Stand tall with your feet hip-width apart. Step back with your left leg and lower your body until your right leg is bent at least 90 degrees and your left knee almost touches the floor. Push back to the starting position. That’s 1 rep.

4. Pushup position row
Assume a pushup position (your arms straight), but with your hands grasping a pair of hex dumbbells. Without allowing your torso to rotate, row the dumbbell in your right hand to the side of your chest. Lower and repeat with your left hand. That’s 1 rep.

5. Left-leg reverse lunge
Stand tall with your feet hip-width apart. Step back with your right leg and lower your body until your left leg is bent at least 90 degrees and your right knee almost touches the floor. Push back to the starting position. That’s 1 rep.

source: http://my.menshealth.com/challenges/30-30-workout?cm_mmc=Twitter-_-MensHealth-_-Content-fitness-_-20mintefitness

 

 

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