Core/Butt


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This is a challenging exerise that works the core and glutes.
- Start with both feet on the swiss ball with palms on the ground, body in plank position
- 1. While in a plank position, take one leg out to the side slowly then bring back to middle
- 3. Then take the other leg to the side, then back to middle.
Repeat this 5 times each leg.

Legs/Shoulder: Step up with lateral raises

 
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1. Start with one foot on a step and the other in a lunge position while holding dumbells straight below.
2. As you step up, instead of bringing back leg forward - flex your back leg backwards working your butt.  While at the same time taking dumbells to the side.
Lots of coordination but great cardio and conditioning workout!

Triceps using own bodyweight

 
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Here's a great bodyweight exercise to work your triceps and core.
1. Start with your hands on a bar and move your feet back until you're about bodylength away.
2. Then move your head under the bar until your elbow is parallel to the bar.  Then extend your arms back to starting position.

Ideally do 3 sets of 10, looks deceptively easy but its very hard on the core.
As you get stronger, you can move the bar futher down the rack.

Legs/Butt: Swissball butt blaster

 
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You can do this butt blasting exercise with or without weight. Weight can be via holding a dumbell or holding onto a cable for extra resistance.
1. Start in a squat position with your back leaning against the swissball while holding a weight.
2. Then squeeze your butt while pushing yourself over the ball.
You'll also feel this working your lower back.

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