100 "LIKES"

I have reached 100 Facebook page "likes"! I'm pretty excited about this and to say Thank you, I'm posting a FREE work out! Most of you who voted wanted a FULL BODY work out and that is what you are going to get.  I'm going to cheat a little and give you a full body work out I designed with an emphasis on the glutes.  This work out is a 1 day work out you can use to burn fat and get tone.  There are 4 circuits with 3 exercises.  You will perform each circuit 3 times before moving on to the next circuit. Now, to keep you in fat burning mode you will only rest when all 3 exercises are complete.  You will rest 45-60 seconds and then repeat the circuit until you have completed it 3 times. Here is what it looks like:

Dead lifts 3 sets 10 reps
Stability ball chest press 3 sets of 10 reps
Inverted row 3 sets of 10 reps

Stability ball leg curl  3 sets 10 reps
Push press to calf raises  3 sets 10 reps
Stability ball lying pull overs  3 sets  10 reps

Stability ball hip raises  3sets 10 reps
Reverse lunge to curl  3 sets 10 reps
Stability ball skull crushers  3 sets 10 reps

Reverse hip raises  3sets 10 reps
Med. ball double crunch  3 sets 10 reps
Plank w/ alternating hip extension  3sets of 10 reps

Now, this is 1 day I pulled from a 5 day work out program that I designed for a client in California.  She is a few week into it and LOVES it so far.  You will all hear from her very soon.  If you are interested in the rest of this program, let me know.  I will NOT be posting the remainder of this program.

Because I appreciate ALL of your support, I'm going to post the demonstration videos that go with it.  Remember, this is only 1 day of a 5 day program. Only doing this work out will result in a muscle imbalance.  It is full body, but with an emphasis on the glutes.  You should be able to FEEL that. :)

Let me know what you think! This is my pride and joy right now...I really hope you enjoy it!

As for a personal update:  I'm FINALLY taking my CPR class on Monday and that will enable to FINALLY take the CPT exam! WHOOT WHOOT! I'm excited to make this official.  This is my passion and I'm so blessed to be able to share it with you. 

Thank you again!

Amy

Body by Blue

Booty Booster!

I'm SO SORRY this has taken me so long, it has been a crazy week!  First of all, I'm excited to give away a 2 week supply for the Nutriiveda ALL NATURAL meal replacement. This product has changed my family's lives, and I'm excited to share it with you. Yes, I said my family's lives.  My kids even drink it for breakfast.  I add fruit & milk and it's the HEALTHIEST meal of their day.  This is NOT a diet drink. (we all know those don't work!)  It's a meal replacement. Visit HERE for more information on this amazing product. If you haven't all ready, SIGN UP for your chance to try it FREE for 2 weeks! It's super easy! Click HERE

On to the BOOTY!  The glutes are the largest muscle in the body, therefore it's one of the body's top calorie burning muscle! If your glutes are weak, it causes a disruption in our body's muscular balance. This can lead to pain and injuries. NO GOOD!

HERE are the BEST GLUTE EXERCISES!

• Deadlift
• Hip raises
• Reverse hip raises

Now, before you get to those you need to know how to activate your glutes before you work them with heavy weight...

(enjoy the silly music, it's a little better than the racquet ball courts going crazy)

There are several levels in this demonstration.  You can pick one you are comfortable with and use it.  For beginners you would use the raise without weight.  For the advanced, you would add the stability ball and weight.  The key is to focus on your glutes.  Keep them tightly squeezed.  I would perform 2 sets of 12-15 reps if you are using this as a warm-up.  If you are using this as part of your work out. I would do 3 sets of 8-10 reps.

Now, I decided to throw in a bonus demonstration that works your hamstrings as well as your glutes...

The key here is to again, KEEP YOUR GLUTES TIGHTLY SQUEEZED!

You want to roll the ball in while curling your heals toward your booty.  Roll the ball from your heals to your toes.  Keep abs tight and feel the burn!  I didn't demonstrate this but you can turn your toes outward or inward to work different areas of the hamstring.  For the advanced, do this with one leg.  Add this to the exercise above for a great booty exercise. ENJOY!

If there is something else you would like to see, LET ME KNOW :)

Love this one...
"He that is good for making excuses is seldom good for anything else."
~Benjamin Franklin~
CONTEST:  Leave your favorite motivational quote or phrase in the comment box for 5 points!

Thanks:)