Tone Your Bum and Then Some — Part 4

I want you to have a beach bum this summer — not be one! — so here’s another solution to tone your bum, and then some.

By multitasking your toning moves you can work the arms, back, abs and 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, three times a week.

Leading up to summer, each weekly blog includes a backside-​​focused multitasking toning move and one cardio interval. This is #4.

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

Toning: Balance Beam (tones glutes, hamstrings, triceps and upper back)

Start with your feet shoulder-​​width apart and light weights in each hand (5 –8lbs). Bend at the waist while pushing the hips backward and keeping your back flat. When the weights reach your knees, stop there. Keep the knees slightly bent and transfer your weight to the right leg. Simultaneously lift the elbows to the sky, palms facing in, and lift your straight left leg behind you so that your foot, hip and head are in a straight line, parallel to the floor. Hold your leg here as you push the weights backward and close to the body for a triceps kickback. Bring hands back toward ribcage, then lower the elbows and straighten the arms so the weights hang back toward your knee. Keep your back straight as you stand (dead lift) and lower the left leg to the floor. Repeat for 15 reps and then switch legs.

Trainer’s tip: To modify, keep both feet on the ground and do the row and kickback, then stand for dead lift.

Cardio: Jumping Lunges (works glutes, quads, calves, and abs as assistors)

Start in a standing position, hands on hips. Jump in the air and land in a right lunge with right knee directly over the ankle and left leg behind. Jump again and scissor or switch legs so you land into a left lunge with the left knee directly over the ankle. Do 15 alternating jumping lunges, then repeat the Balance Beam or my Booty Camp moves from the first 3 columns.

Trainer’s tip: To modify, do alternating front lunges.

Check out the first 3 parts to this series:
Part 1
Part 2
Part 3

Fitness, Fit it in.

Tags: butt