Tone Your Bum, and Then Some! Part 2

So you’ve decided on the bathing suit instead of the cover-​​up this summer. You need a beach bum for that bikini! (Guys, this works for you too, nothing like looking good in those summer khakis.)

By multitasking your toning moves you can work the arms, back and abs, but also work your butt with every move. By adding cardio intervals that also work the backside, you’ll melt away fat and boost your metabolism. Pressed for time? It only takes half an hour 3 times a week.

Leading up to summer, each weekly blog includes a backside-​​focused multitasking toning move and one cardio interval — this is #2.

If you can’t wait for all the moves in the columns, then my new 30 minute multitasking toning and cardio interval BOOTY CAMP DVD is available staring now for 19.99 at www​.nikkifitness​.com and March 30th on Amazon.

Weights

The Move: Triceps Skull Crush and Booty Bridge (works triceps and glutes) If you are coordinated, this multitasker will be a nice change from boring triceps dips! Lay on your back with light to medium weights in both hands and arms straight up to the sky, palms facing in. Lift the butt off the floor into a bridge by bending knees and pushing through the feet. Lift the right foot off the floor and extend the leg straight out, parallel to the floor.

As you lower the weights toward each side of your head, next to your ears, be sure to keep the elbows over the shoulders — we are only moving from the hands and wrists to the floor, not the whole arm. At the same time, raise the right foot to the sky as pictured.

Lower foot parallel to the floor again as you raise the hands to the sky. Your leg and arms move together as if your shoelace were tied to your wrists. Do 15 reps. Change sides and do another 15. Put down the weights and get to your first set of cardio.

Cardio

The Move: Plyo Power (Works glutes, quads, abs) Start by standing up. Do a right front kick leading with the knee, then exploding that powerful kick with the foot flexed, hands in ready fight position in fists by your chin. As you lower the leg, lunge back with the left foot. Support yourself by keeping your right hand on the right quad as you lower town to touch the floor with your left hand.

Trainers tip: lunge far back so that your right knee is directly over the ankle as you reach for the floor. Hop back up for the second right kick by using your powerful leg and glute muscles! Do 20 on the right, 20 jumping jacks, then 20 on the left.

Go back and do your second multitasking skull crusher move and repeat until you compete 3 sets of both exercises.

You’ve just toned your bum and then some!

Tone Your Bum, and Then Some! Part 1
Tone Your Bum and Then Some! Part 3
Tone Your Bum and Then Some! Part 4

Fitness, Fit it in.

Tags: butt