Let’s tighten, tone and lift that bootie! You will need water, a chair, 2-4 sets of dumbbells of varying weights and a yoga mat. Rest 10 seconds after each exercise; rest 1 minute after each circuit. Complete 4 circuits. Be sure to watch all the videos before beginning this routine.
Check out our TOTAL BODY TRANSFORMATION PROGRAM for all fitness levels with a step-by-step guide.
Bridge – 25 reps
Hip Extensions – 15 reps each leg (5 pound ankle weights recommended, not required)
Spartan Bows – 12 reps each leg (use a stable chair for balance if needed)
Reverse lunges – 12 reps each leg (5-10 pounds)
Dumbbell Squats – 12 reps (10 – 20 pounds)
This workout was designed by Gale Compton (Skinny Ms. Fitness) who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.
Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.