Hi, I'm Josephine here with the GymRa.
And we're back at it with another booty lifting
and thigh trimming workout.
We have about 12 moves that are all focused on
slimming out those thighs, lifting that booty.
We're gonna get started right now.
I wanna let you know, go ahead and get warmed up
before you get started, get that blood flowing,
heart going, stretching, couple of jumping jacks, get going.
But we're gonna start right into the workout, okay?
Our first move going to a wide squat
is a squat with a chicken wing,
that's what I like to call it.
You go in, out with the knees, okay?
Work it on the inner and outer thighs,
we're gonna go 20, okay, let's get started.
Come down, in, out, that's 20.
Good, squeeze at the top.
19.
18.
17, I'm already feeling it in the glutes.
16.
15.
14.
13.
12, come on, almost there.
11.
10, drive through the heel.
Nine, we're gonna pulse at the end.
Eight.
Seven.
Six, come on.
Five.
Four.
Three.
Two, come on, last one.
Here, pulse it out, gimme 10, nine, come on,
chicken wing it out, eight, seven, six, five,
four, three, two, one, woo!
If that doesn't burn your thighs, I don't know what will.
Good work.
Next move we're gonna do is a squat, bring the knee up,
open up the hip.
Then we go squat, knee up, open up the hip
to the other side.
Going for 20 again, okay?
Here we go.
Down, alternate, that's 20.
19, core tight, get that knee up.
Drive that knee up.
Get low in that squat.
Come on.
Breathe through it.
Last 12.
11.
10, halfway, come on.
Nine, we're gonna pulse it out at the end.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
Last one, hold it down, pulse it out.
10, nine, eight, seven, six,
five, four, three, two, one.
Woo, shake it out, take a little break.
I know it burns, but it burns so good, right?
Nice.
Next exercise we're gonna do.
Come up on your toe, high on the toe.
We're gonna go down, drive up.
We're gonna do 10 each side,
with pulsing in-between at the end of each, okay?
Here we go.
10, come up, stay high on the toe.
Nine.
Eight, this really works the calves, glutes, seven.
Six.
Five.
Four.
Three.
Two.
One, now pulse it out, stay low.
10, nine, high on the toe, eight, seven, six,
five, four, three, two, one.
Woo, shake that leg out, feel that burn.
10 on the other side with 10 pulses, here we go.
Down and up, let me show you from this side.
Here, good, stay high on the toe.
Eight, coming back at you.
Seven.
Six.
Five.
Four.
Three.
Two.
One, pulse it out, stay high on that toe.
10, nine, eight, seven, six,
five, four, three, two, one.
Woo, great job, everybody.
Okay, the next thing we're gonna do is a lunge
with a little hop at the top, I'll show you.
So you do a forward lunge and then you lift the leg
and then you come back, okay?
We stay on one leg for 10, the other leg for 10, all right?
Starting with the right.
Forward lunge, lift off the ground,
little plyo move really gets the glute going, that's one.
Come down, bend the back knee, that's two, good.
Lunge forward, lift up, three.
Four, make sure to get some air.
You'll feel this, believe me.
Five, I'm already feeling it .
Six.
Seven.
Eight, come on, two more.
Nine, gotta pulse it out, though, don't forget about that.
Gotta burn it out.
10, pulse it, 10, nine, eight, seven, six,
five, four, three, two, one.
Woo, nice job, shake it out, my booty is on fire.
All right, other side, here we go.
Left leg going for 10.
So you forward lunge with a little hop at the top.
Here we go.
10, hop it up, come back, woo, get your bearings there.
Nine.
Eight, very good.
Seven, get some air, come on.
Six.
Five, almost there.
Four, don't forget the pulses.
Three.
Two.
One, here we go, 10, nine, eight, seven, six,
five, four, three, two, one.
Woo, shake it out, man, my legs are on fire.
This is really good, really good stuff here.
Next move we're gonna do is a little more complicated.
It's a forward lunge and then you're gonna hold,
bend over with a hamstring curl, okay?
So you go forward lunge, come back, lean over,
hamstring curl and kick, all right?
So forward lunge, come to the center, bend over,
kick your glute, all right?
Gimme 10 each side.
10, bend over, kick.
Bend over, nine.
It's a little bit awkward of a movement
but you'll get the hang of it.
Bend over, eight.
Kick the glute with your heel.
Bend over, seven, good.
Kick your own booty.
Six, believe me, I feel it already in the standing like.
Five.
Hinge at the hip, four.
Three, almost there.
Hinge, two.
Hinge, one, hold here, pulse it out.
10, nine, eight, seven, six,
five, four, three, two, one.
Woo, other side, we got 10 on the other side.
Again, it's a little awkward of a movement,
but you're gonna forward lunge, come up, hinge over,
kick, heel to the glute.
Gimme 10, forward lunge, come up, hinge, kick, that's nine.
Hinge, eight.
Seven.
Really try to take the heel to the glute.
Six.
Five.
Four.
Three.
Hinge, come on, two, gimme one last one.
Hinge, kick, come down, pulse it out.
10, nine, eight, seven, six,
five, four, three, two, one.
Woo, it's tougher than it looks, it really is.
Balance, core, legs, glutes, hamstrings.
You got it all in that move.
All right, next move we're gonna do is a side lunge,
curtsy lunge, okay?
We're gonna do 10 each side.
So you go side lunge, bring it together,
curtsy lunge, together, here we go.
10.
Good, that's one, right there, okay?
Nine.
Eight.
Seven.
Six, come on, bend low, how low can you go?
Five, so this is really like doing 20 on each side
'cause it's two moves.
Four, really burning out, drive through that heel.
Three.
Two.
One, pulse it out, 10, nine, eight, seven, six,
five, four, three, two, one.
Woo, shake that out.
It's 10 reps, but it's 20, because it's two moves.
Tough stuff, let's go to the left side.
Are we ready?
Let's do it.
Good, last five, come on, burn it out,
drive through the heel.
Four.
Three.
Last two, come on, you can do it.
Gonna pulse it out, last one.
Pulse, 10, nine, eight, seven, six,
five, four, three, two, one.
That's a good one right there, ha, I feel that one.
All right, 30-second plyo move.
We're gonna do heel taps, okay, get our heart rate up.
Here we go, tap, tap, get your arms up, 30 seconds.
Really get the leg up, core tight.
Reach for the heel.
It looks easy, but your heart rate should be coming way up.
Last five, four, three, two, one, and done.
My heart rate is up, is yours?
Grab some water and a towel
and we're taking it to the floor for our next four moves.
So the first move, you're gonna come on all fours,
you're gonna straighten out the leg diagonal, point the toe,
you're gonna bring it over, and swing it out, okay?
So bring it over, swing it out.
Okay, you got it?
Here we go, we're going 10 each side
with some pulses at the end.
Here we go.
10, really swing.
Nine.
Eight.
Seven.
Six, get that leg up, come on.
Five, point the toe as you swing it over.
Four.
Three.
Two.
One, hold it and pulse.
10, nine, eight, seven, six,
five, four, three, two, one.
Woo, gets me every time, let me show you the other side.
We've got 10 with 10 pulses.
Are we ready?
We bring it out diagonally, point the toe.
We swing it over and we kick it out, that's 10.
Nine.
Eight, really get that leg over.
Seven.
Six.
Five.
Four.
Three.
Two.
One, hold it, 10, nine, eight, seven, six,
five, four, three, two, one.
Woo, sit back, get a little stretch in there, very good.
Our next move is for the inner thigh.
Come on down here, come on to one side.
You're gonna bring the right leg back,
the left leg is gonna bring it up, down, out, and in.
You go up, down, out, and in.
Gimme 12, up, down, out, in, point the toe, 11, come on.
10, keep that core tight, point that toe.
Nine.
Eight.
Seven.
Six.
Five, we're gonna stay on this leg.
Four, point the toe, swing it out, work that inner thigh.
Three.
Two.
One, hold, now open and close, gimme 10.
Nine, this one is tough, come on.
Eight, core tight.
Seven, leg straight.
Six.
Five.
Four.
Three.
Two.
One.
Woo, that's a burner for those inner thighs.
Let's switch sides.
Going on the other side.
Come on on to your forearm, left leg behind,
you're gonna go up, down, out, in, with the pointed toe,
we're going 12 each side, here we go.
Up, down, out, in, that's one.
Up, down, out, in, that's two, good.
Three, really squeeze that inner thigh, point that toe.
Four, core is tight.
Five.
Six.
Seven.
Eight.
Nine, almost there.
10.
11, come on.
12, hold it up, now gimme 10.
Open, close, this is really tough.
10, nine, keep that leg straight.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One, woo, those inner thighs, they're trim.
Our last move, a 30-second plyo move, plank jacks.
We all know how to do those.
Let's go, let's get our heart rate up to end this.
Here we go, come on to your hands.
30-second plyo, in and out, let's go.
Core tight, glutes tight, in and out.
Back flat, come on.
Last 10, nine, eight, seven, six,
five, four, three, two, and one.
Great job at home.
Booty lifting and thigh trimming, you did it, great job.
Grab water, see you next time.
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