MOTW - Squat With Lateral Leg Raise.  Moves that challenge multiple body parts at once are a time-saving trick that helps you squeeze an effective workout into a hectic schedule. This great move engages the entire lower body. The squat is the king of all compound movements. It works your quads, core, abs, back, glutes, hamstrings, and calves. Adding a lateral leg raise, amps it up even more! The lateral raise will also work your abductor muscles, which are extremely important for daily activities and sports. This is a great move for ski conditioning! Also…it’s a super effective exercise for toning the hip area (goodbye saddle-bags)! Join me on Facebook and YouTube (link in bio) for workouts, fitness & health tips, motivation, & healthy meal plans.

Train. Nourish. Transform.

Technique:

1) Begin with your feet hip width apart. Chest up and shoulder’s down and back (not up by your ears). Keep your core tight. Press your buttocks back as if you are going to sit down in a chair. Track over the 2nd and 3rd toe as you squat (don’t let your knees cave in). 2) On the upwards portion of your squat, raise your leg laterally with your toe pointed downwards. Heel is in line with the glute (not too far forward or too far behind you). Brief squeeze of the glute at the top and lower your leg back down. Squat and repeat on the lateral leg raise on the other side. That’s one rep.

Do a round of Tabata (20 seconds on 10 seconds off for 4 minutes), or do 3 sets of 12 reps.

Tip: This is also a great bodyweight exercise. You don’t even need the dumbbells to feel the burn and see results.

#fit #fitfam #fitmom #fitspo #fitbody #fitness #getfit #fitnessaddict #fitlife #fitgirl #fitnessmotivation #fitchick #fitnessjourney #igfit #fitnessfreak #fitfluential #fitnesslifestyle #fitforlife #workout #workoutvideo #weightlossjourney #weightloss #squat #bodyafterbaby #burncalories #hiit #tabata #legday #bootybuilding

MOTW: Squat With Lateral Leg Raise

MOTW – Squat With Lateral Leg Raise. Moves that challenge multiple body parts at once are a time-saving trick that helps you squeeze an effective workout into a hectic schedule. This great move engages the entire lower body. The squat is the king of all compound movements. It works your quads, core, abs, back, glutes, hamstrings, and calves. Adding a lateral leg raise, amps it up even more! The lateral raise will also work your abductor muscles, which are extremely important for daily activities and sports. This is a great move for ski conditioning! Also…it’s a super effective exercise for toning the hip area (goodbye saddle-bags)! Join me on Facebook and YouTube (link in bio) for workouts, fitness & health tips, motivation, & healthy meal plans.

Train. Nourish. Transform.

Technique:

1) Begin with your feet hip width apart. Chest up and shoulder’s down and back (not up by your ears). Keep your core tight. Press your buttocks back as if you are going to sit down in a chair. Track over the 2nd and 3rd toe as you squat (don’t let your knees cave in). 2) On the upwards portion of your squat, raise your leg laterally with your toe pointed downwards. Heel is in line with the glute (not too far forward or too far behind you). Brief squeeze of the glute at the top and lower your leg back down. Squat and repeat on the lateral leg raise on the other side. That’s one rep.

Do a round of Tabata (20 seconds on 10 seconds off for 4 minutes), or do 3 sets of 12 reps.

Tip: This is also a great bodyweight exercise. You don’t even need the dumbbells to feel the burn and see results.

#fit #fitfam #fitmom #fitspo #fitbody #fitness #getfit #fitnessaddict #fitlife #fitgirl #fitnessmotivation #fitchick #fitnessjourney #igfit #fitnessfreak #fitfluential #fitnesslifestyle #fitforlife #workout #workoutvideo #weightlossjourney #weightloss #squat #bodyafterbaby #burncalories #hiit #tabata #legday #bootybuilding

Move of the Week: The Squat Front Kick is a great exercise for both fat burning and lean muscle building. Squats are an effective, tried-and-true exercise to tone the glutes and legs and by adding a kick, you are targeting the core muscles more as well as increasing the fat burn. It’s a “no-excuse” exercise that you can do anywhere and no equipment is necessary! Go as fast as you can, while being sure to keep good form. Your heart will pump and your muscles will burn!

Technique:

1) Stand with your feet a little more than shoulder width apart and hands in guard position. 
2) Contract your abs and keep them contracted throughout the entire movement.
3) Bend knees and lower into squat position.
4) Return to standing, bringing knee up.
5) Complete a front kick with your raised leg.
6) Be sure to re-chamber your leg at the knee and then bring it back down (you are making your muscles work extra hard here)! That’s one rep. Repeat alternating legs for 24 reps (12 each leg) of 3 sets. Alternatively, you can turn this into a Tabata and set your timer for 20 seconds on and 10 seconds off for 8 rounds (4 minutes). This is one of my favorite go-to Tabata’s in between sets on strength training days.

Beginners: Try to kick to waist level.  Advanced: Try to get the kick as high as you can. Can you get it higher than your head? This is a great exercise to do in front of a mirror to see how high you can go. Aim for a kick in the head! ;-) Tip: Transfer your weight to your heels during the squat to ensure you are properly working the target muscles, without putting undue stress on your ankles and knees.

Follow me on my YouTube channel (link in bio), Facebook, Pinterest, and on my blog for free workouts, fitness & health tips, motivation, and healthy recipes. Have a beautiful day, everyone!

Train. Nourish. Transform. 
#fit #fitfam #fitmom #fitspo #fitbody #fitness #fitnessaddict #fitlife #fitgirl #fitspiration #fitnessmotivation #fitchick #fitnessjourney #fitnessfreak #fitfluential #fitforlife #tabata #hiit #squat #kickboxing #bikinibody #bodyafterbaby

Move of the Week: The Squat Front Kick

Move of the Week: The Squat Front Kick is a great exercise for both fat burning and lean muscle building. Squats are an effective, tried-and-true exercise to tone the glutes and legs and by adding a kick, you are targeting the core muscles more as well as increasing the fat burn. It’s a “no-excuse” exercise that you can do anywhere and no equipment is necessary! Go as fast as you can, while being sure to keep good form. Your heart will pump and your muscles will burn!

Technique:

1) Stand with your feet a little more than shoulder width apart and hands in guard position.
2) Contract your abs and keep them contracted throughout the entire movement.
3) Bend knees and lower into squat position.
4) Return to standing, bringing knee up.
5) Complete a front kick with your raised leg.
6) Be sure to re-chamber your leg at the knee and then bring it back down (you are making your muscles work extra hard here)! That’s one rep. Repeat alternating legs for 24 reps (12 each leg) of 3 sets. Alternatively, you can turn this into a Tabata and set your timer for 20 seconds on and 10 seconds off for 8 rounds (4 minutes). This is one of my favorite go-to Tabata’s in between sets on strength training days.

Beginners: Try to kick to waist level. Advanced: Try to get the kick as high as you can. Can you get it higher than your head? This is a great exercise to do in front of a mirror to see how high you can go. Aim for a kick in the head! 😉 Tip: Transfer your weight to your heels during the squat to ensure you are properly working the target muscles, without putting undue stress on your ankles and knees.

Follow me on my YouTube channel (link in bio), Facebook, Pinterest, and on my blog for free workouts, fitness & health tips, motivation, and healthy recipes. Have a beautiful day, everyone!

Train. Nourish. Transform.
#fit #fitfam #fitmom #fitspo #fitbody #fitness #fitnessaddict #fitlife #fitgirl #fitspiration #fitnessmotivation #fitchick #fitnessjourney #fitnessfreak #fitfluential #fitforlife #tabata #hiit #squat #kickboxing #bikinibody #bodyafterbaby

MOVE OF THE WEEK: Single leg chair squat. This challenging exercise is a must for any workout routine. It not only works the obvious larger muscles like the gluteus maxims, quads and hamstrings, but also the smaller muscles like the abductors, gluteus medius, and quadratus lumborum in ways we can't duplicate when training two legs at a time. That’s why I’m always talking up single-leg moves!!!
You really can’t cheat on this exercise, so it’s even more effective! This move takes the best glute activation a squat can offer and the best hip and thigh activation that a lunge can offer and rolls it all into one amazingly effective and efficient exercise.  I like to add a little extra challenge by including a weighted static arm extension. 
Technique:

1) Begin standing within sitting distance to the edge of a chair with your arms outstretched, and 10lb weight in hands, left food solidly on the floor and right leg elevated in front of you, off the ground about 8-12 inches.
2) Engage your abs and SLOWLY shift your glutes backwards (as you do in a regular squat) and touch down briefly on the chair.
3) Engage your glutes and abs and push back up off the heel of your left foot to back to the starting position. You'll be using a TON of core work for stability that will keep you from falling over. Make sure you fully stand all the way up and then slightly press your hip forward to give your glutes an extra squeeze. That’s one rep.

Do 3 sets of 12 reps.

Tips: 
1) Make sure you are not leading with your knee when sitting back down. Always lead with your hips first. 
2) To help keep your balance, find a spot in front of you and stay focused on it throughout this exercise. Tall straight back and abs engaged the entire time.

This is an awesomely effective exercise! Have fun!

Follow me for workouts, fitness & health tips, motivation & healthy recipes.

#fit #fitfam #fitspo #fitgirl #fitlife #fitness #fitnessaddict #fitnessgoals #fitnessjourney #fitnessmotivation #squat #legs #bodyafterbaby #bikiniready #hiit #strength #workout #weightloss #workoutvideo #weightlossjourney #workoutmotivation #weightlossmotivation

MOVE OF THE WEEK: Single leg chair squat.

MOVE OF THE WEEK: Single leg chair squat. This challenging exercise is a must for any workout routine. It not only works the obvious larger muscles like the gluteus maxims, quads and hamstrings, but also the smaller muscles like the abductors, gluteus medius, and quadratus lumborum in ways we can’t duplicate when training two legs at a time. That’s why I’m always talking up single-leg moves!!!
You really can’t cheat on this exercise, so it’s even more effective! This move takes the best glute activation a squat can offer and the best hip and thigh activation that a lunge can offer and rolls it all into one amazingly effective and efficient exercise. I like to add a little extra challenge by including a weighted static arm extension.
Technique:

1) Begin standing within sitting distance to the edge of a chair with your arms outstretched, and 10lb weight in hands, left food solidly on the floor and right leg elevated in front of you, off the ground about 8-12 inches.
2) Engage your abs and SLOWLY shift your glutes backwards (as you do in a regular squat) and touch down briefly on the chair.
3) Engage your glutes and abs and push back up off the heel of your left foot to back to the starting position. You’ll be using a TON of core work for stability that will keep you from falling over. Make sure you fully stand all the way up and then slightly press your hip forward to give your glutes an extra squeeze. That’s one rep.

Do 3 sets of 12 reps.

Tips:
1) Make sure you are not leading with your knee when sitting back down. Always lead with your hips first.
2) To help keep your balance, find a spot in front of you and stay focused on it throughout this exercise. Tall straight back and abs engaged the entire time.

This is an awesomely effective exercise! Have fun!

Follow me for workouts, fitness & health tips, motivation & healthy recipes.

#fit #fitfam #fitspo #fitgirl #fitlife #fitness #fitnessaddict #fitnessgoals #fitnessjourney #fitnessmotivation #squat #legs #bodyafterbaby #bikiniready #hiit #strength #workout #weightloss #workoutvideo #weightlossjourney #workoutmotivation #weightlossmotivation

MOVE OF THE WEEK: Squat Jump Toe Tap your way to sexy defied legs and booty. Squat jumps are a plyometric exercise that burn a high number of calories and tone the glutes and thighs fast. Add in the toe-tap, and well…wowza!

Instructions:

1) Begin with your feet shoulder width apart, with your head and chest up and your back straight.
2) Keeping your back straight and your chest up, squat down as you inhale.
3) From the squat position, pressing through the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale
4) At the top of your jump, tap your toes together mid-air.
5) When you touch the floor again, immediately squat down and jump again.

Do 3 rounds of 15 or do this as a Tabata (20 seconds on max reps and 10 seconds of rest x8). For full workouts, fitness & health tips, motivation, & healthy recipes, find me on YouTube and Facebook.

Train. Nourish. Transform.
FitForceFX

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #weightloss #weightlossjourney #weightlossmotivation #hiit #beastmode #bikinibody #bodyafterbaby #squat #homeworkout #homegymlife

MOVE OF THE WEEK: Squat Jump Toe Tap

MOVE OF THE WEEK: Squat Jump Toe Tap your way to sexy defied legs and booty. Squat jumps are a plyometric exercise that burn a high number of calories and tone the glutes and thighs fast. Add in the toe-tap, and well…wowza!

Instructions:

1) Begin with your feet shoulder width apart, with your head and chest up and your back straight.
2) Keeping your back straight and your chest up, squat down as you inhale.
3) From the squat position, pressing through the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale
4) At the top of your jump, tap your toes together mid-air.
5) When you touch the floor again, immediately squat down and jump again.

Do 3 rounds of 15 or do this as a Tabata (20 seconds on max reps and 10 seconds of rest x8). For full workouts, fitness & health tips, motivation, & healthy recipes, find me on YouTube and Facebook.

Train. Nourish. Transform.
FitForceFX

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #weightloss #weightlossjourney #weightlossmotivation #hiit #beastmode #bikinibody #bodyafterbaby #squat #homeworkout #homegymlife