Toning And Firming Part 4-Wednesday's Workout

YOU ARE ALMOST AT THE END OF THE WEEK

THIS IS A SOMEWHAT EASY DAY

Take Your Protein Shake (Optional)

10 Minute Warm-Up Exercises

CARDIO

Walk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile.

Rest for five minutes.

GLUTES

2 set of 10.

You can choose from numerous exercises in the bodybuilding database at BodyBuilding.com

Butt Lift (Bridge)
Exercise Data

Main Muscle Worked: Glutes

Other Muscles Worked: None

Equipment: BodyOnly

Mechanics Type: Isolation

Tips: Lying on your back with your knees bent, lift your hips off the floor while keeping your back straight. Remember to keep your glutes tight!

Leg Lift
Exercise Data

Main Muscle Worked: Glutes

Other Muscles Worked: Hamstrings

Equipment: BodyOnly

Mechanics Type: Isolation

Tips: While on the floor on all fours, extend one leg and with the foot cocked to a point that places it in line with the head. Then raise it to a 45-degree angle with the foot elevated above the head. The key to maximum results is to concentrate on contracting the glutes throughout the full range of motion.


Leg Lift
Exercise Data
Main Muscle Worked: Glutes
Other Muscles Worked: Hamstrings
Equipment: BodyOnly
Mechanics Type: Isolation

Tips: Grabbing the top of a chair back to brace yourself, stand up straight, lift one leg behind you while keeping the other leg straight. Bring the raised leg back to the floor and raise it again for 10 repetitions. Then do the same for the other leg. Concentrate on flexing the glutes to that you feel them do the work. This should begin to tighten and firm these muscles.

IF YOU WANT TO INCORPORATE ONE MORE EXERCISE, TRY PLACING YOUR TREADMILL ON UPHILL AND ALTERNATE 1 MINUTE OF WALKING AND JOGGING FOR AT LEAST 15 MINUTES. YOU CAN DO THIS ANYWHERE THERE IS AN UPHILL TERRAIN.

:) SEE YOU TODAY AT THE TRAIL :)