Since Tuesday we did the upper body, let's focus on the lower body. No weights required, unless you really want Like usual, don't forget to warm up, do each move 8-16 times,
and if you want, repeat them all 3 times!
Booty:
Hip Press-(I usually have me feet straight below my knees).
Each time you press up, squeeze the glutes and the abs.
Hold at the top for a few counts and squeeze the knees in and out for a great variation.
Quads/Outer Thighs:
Side Squat: Start at center and step out to one side (as shown) and then return
to center. Repeat on other side.
Quads/Outer Thigh/Inner Thigh/Hamstrings/Behind/Calves
Plie Squat with heel lift: I tell you, I LOVE this move! Do a plie squat,
making sure your booty stays tucked under, at the bottom add a heel
lift-then back down-then return to top. Other variation is to
do your reps while on the toes. Either way, great options!
Quads/Booty:
Squat Jumps: Start with feet shoulder width apart, squat down and then
jump. Variation-take out the jump. If you have bad knees you will
hate it! Otherwise it's a great cardio move as well!
Abs:
Standing Oblique Crunch: Reach overhead, then bring your knee to your elbow
as you crunch your side. Make it a balance challenge by keeping the toe
off the ground for your set. Do 8-16 then swap sides.
We are keeping it simple today. Five moves to attack the lower body! Easy Peasy, right?!
PLAYLIST! (as per request)
This list comes from my April 2009 Spin Cd!
I Like You So Much Better When You're Naked: Ida Maria: 3:12
I Don't Care: Fallout Boy: 3:34
That's Not My Name: Ting Tings: 5:12
Flathead: The Fratellis: 3:17
Hot and Cold: Katy Perry: 3:40
Welcome To The World: Kevin Rudolf: 3:03
If You Seek Amy: Britney Spears: 3:37
Right Round: Flo Rida: 3:23
Roses and Butterflies: Making April: 4:21 (cooldown)
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