You will need: a yoga or pilates mat + (2) 5-10 lb. dumbbells
A few reminders:
- Stretch BEFORE and AFTER the workout.
- Keep your abdomen engaged at all times.
- Grip the dumbbells and kettlebell properly to avoid accidents.
- Don't forget to BREATHE.
1. The Kickback
Start on all fours and kick your right leg straight out behind you. Do the same with your left leg.
2. Donkey Lifts
Position your forearms on the floor with your elbows aligned with your shoulders, and your knees under your hips. Lifts both knees so that you’re balancing on the balls of your feet, then lift your left leg towards the ceiling (with your heels facing up). Lower your left leg back down, and repeat with your right leg.
3. Lateral Leg Raises
Start on all fours. Slowly lift your left knee sideways towards the ceiling and hold for a few seconds. Lower it back down, then lift your right knee.
4. Rotating Leg Lifts
Start on all fours. Extend your left leg behind you and lift it up to a 45 degree angle. Make three wide circles in the air with your leg, then lower it back to your starting position. Do the same with your left leg.
5. Dumbbell Deadlift
Pick up the dumbbell and hold it close to your chest. Bend down to do a squat while holding the dumbbell in the same position, then stand. Repeat.
6. Single Arm Dumbbell Swing
Holding a dumbbell in one hand, stand with your legs shoulder-width apart with your knees slightly bent. Swing the dumbbell between your legs, keeping your torso and arm straight. Thrust your hips forward, straighten your knees, and swing the dumbbell up until chest-level. Squat back down as you swing the dumbbell between your legs again.
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7. Glutes Lift
Lie on your back with your knees bent and your feet on the floor. Slowly raise your butt off the floor as high as you can and squeeze your glutes. Lower your body back down and repeat.
8. Hip-Lift Progression
Lie on your back with your knees bent and your feet on the floor. Slowly lift your hips towards the ceiling and extend your left leg up. Hold for two seconds, then lower your body back to starting position. Repeat with your right leg.
9. Toe Taps
Lie on your back with your knees bent above the floor (your thighs should be perpendicular to the floor). Slowly tap your toes on the floor, alternating your left and right leg.
10. Marching Hip Raise
Lie on your back with your knees bent and your feet on the floor. Lift your hips off the floor so that your body forms a straight line from your shoulders to your knees. Lift one knee to your chest and lower it back down, then lift your other knee to your chest.
11. Single Leg Hip Raise
Lie on your back with your knees bent on the floor. Raise your right leg until it’s in line with your left thigh. Raise your hips off the floor, keeping your right leg outstretched. Hold for a few seconds, then lower your body and leg to starting position. Do the same with your left leg.
12. Superman Booty Lift
Lie on your stomach with your arms extended in front of you and your legs extended behind you. Inhale as you lift your arms, chest, and knees off the floor, and hold for 10 seconds. Lower your body back to its starting position and repeat.