Tone Your Bum and Then Some — Part 3

Have you been working on your beach bum this winter or did comfort food attack your back? If the later is the matter, I have a solution. Tone your beach bum and then some!

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 #3.

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 http://​www​.nikkifitness​.com/ and on Amazon.

Toning

The Move: Triceps pushup with glutes lift (works chest, back of the arm and booty). Start in pushup position on your knees. Move your hands in closer than a traditional push-​​up and directly under your shoulders. Allign the shoulders, hips and knees in one line and do not allow your butt to go up to the sky — keep most of the weight in your hands. As you lower to the floor, bring the chest almost to touch the ground and bring the elbows back and almost touching your ribcage (not out to the sides). As you push back up to the sky, raise your right knee off the floor and push the flexed sole of your foot to the ceiling. Lower knee back to floor to complete one rep. Do 12–10 reps on the right side, then skip to the cardio move below, and then come back to a tricep pushup on your left side.

Trainer’s Tip: If the triceps pushup is too difficult, do the first 8 or so with hands in under shoulders and elbows close to sides, and then the rest with the hands wider than shoulder width and allow the elbows to point away and out to the sides, over the wrists.

To Intensify: This is harder than a normal pushup, so I am showing the modified version in the photos. For advanced, do a full pushup on your toes instead of the knees and with elbows in by the sides. Lift your straight leg about a foot off the ground up towards the sky, lower and repeat.)

Cardio

The Move: Lunge to touch (works quads, glutes and thighs). If you are working this in with the other moves from blog 1 and 2, then you have been using weights. Place the weights on the ground about 7 feet apart. We will use these as touch targets. Lunge sideways to the right with toes pointing forward, right hand on your right quadriceps (above the knee). Reach the left hand across the body to the floor where you placed the weights, just in front of the right foot.

Push off your right leg and reach both hands over head to reach for the sky. Land into a left side lunge, reaching the right hand across to the other weight on the floor in front of your left foot to complete one rep. Repeat the move for 30 seconds, then do 30 second of pretend jump rope, followed by 30 seconds more of the lunge to touch (This cardio interval should last a minute and a half all together.)

Go back and do your second multitasking triceps/​glute pushup on the left side and repeat the cardio. Work the moves from this blog in with the other two Booty Camp moves from blog 1 and 2 to boost your booty and your metabolism!

Check out these articles:

Tone Your Bum, and then Some! Part 1
Tone Your Bum, and Then Some! Part 2
Tone Your Bum, and Then Some! Part 4

Fitness, Fit it in.

Tags: butt