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Samantha Bowers

samantha@thefitbrunette.com

@samanthabowers

Kansas City, Missouri

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© 2019 by SAMANTHA BOWERS | THE FIT BRUNETTE | THE BALANCED BODY TRAINING, LLC

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

New Year's Resolution Lower Body Toning Workout

January 2, 2017

Happy New Year!

With 2017 officially underway, it's the perfect time to dive right in to making a healthy lifestyle change. Instead of focusing on losing a specific amount of weight, try focusing on how you feel after you eat healthy foods and stick to a regular exercise plan. When we enjoy the changes we are making, we are more likely to stick with our resolutions for a longer period of time. If your New Year's resolution is to simply be more active, or to drink more water, or to eat more fruits and vegetables and less fast food: Congratulations. You are taking the FIRST STEP to creating a happier, healthier, YOU!

 

This New Years Resolution Lower Body Toning Workout is quick, simple, and does not require ANY equipment. You can complete this workout on a lunch break, in your apartment, outside, while you're watching Netflix, whatever you prefer. Start 2017 off on the right foot and get moving!

 

I recently became a certified personal trainer through the American Council on Exercise. CLICK HERE to view my NEW homepage and learn more about TRAINING WITH ME!

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

Craving something sweet but wanting to stay on track towards your fitness goals? CLICK HERE to view the recipe for my 70 Calorie Frosted Funfetti Sugar Cookies

Let's Go!

1. High-knees

1 minute

Stand with legs hip width apart and alternate driving your knees up towards your chest. Arms should follow this motion.

 

2. Cross Jumps

20 reps (10 on each side)

Stand with your feet slightly wider than shoulder width apart. Lower in to a squat position and reach your right hand across to touch your left toe. Quickly explode in to the air and jump as high as you can. Land back down in beginning wide stance position, and repeat on the other side. 

 

3. Forward Lunges

30 reps (15 on each side)

Step forward with one foot. Lower yourself down (not too far - do not touch your knee to the ground to avoid injury!) so that your front knee is in line with your front foot and your back leg is extended behind you, bent slightly. Repeat on other side.

 

4. Hip Lifts 

30 reps

Lay flat on the floor with your knees bent and your feet on the floor. Place your arms straight down by your sides. Lift your hips towards the ceiling, engaging glutes and hamstrings at the top of the motion. Lower hips back down to the ground and repeat. 

 

5. Fire Hydrants

40 reps (20 on each side)

Position yourself on your hands and knees with your arms shoulder width apart. Keep your back straight and raise one bent leg out to the side while keeping your hips still. Slowly lower extended leg back to hands and knees position and repeat on the other side.

 

6. Bird Dogs

30 reps (15 on each side)

Position yourself on your hands and knees with your arms shoulder width apart. Engage your core to maintain a neutral spine throughout the movement. Raise opposite arm and leg (example: right arm and left leg) and extend your arm straight in front of you while simultaneously extending your leg straight behind you. Use your abs to pull the extended limbs in tight to the core and repeat.

 

7. Plank With Leg Lift

1 minute (30 seconds on each side)

Begin in a push up position. Lower your weight onto your forearms and engage your abdominal muscles to maintain a steady state. Make sure that your body is in a straight line from shoulders to ankles, and your belly button is pulled in towards your spine. Engage the glutes and hamstrings by slightly lift one leg to hover about 6 inches off the ground. Hold for 30 seconds and switch legs. 

 

REPEAT!

What are your healthy New Year's Resolutions? Leave a comment below. I want to hear from YOU!

 

I recently became a certified personal trainer through the American Council on Exercise. CLICK HERE to view my NEW homepage and learn more about TRAINING WITH ME!

 

xoxo, Samantha Jo Bowers

 

 

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