I’m rolling out of the weekend and can not wait to jump back into the gym. I somehow found myself indulging in way too many Halloween treats that left me feeling sluggish and tired. This month our #ScoutFit team traveled over to Refine Method in the West Village to scout 7 moves that will firm up your backside. Refine is a nonstop cardio workout that incorporates strength training while imitating the way the body moves on a daily basis.
I had a chance to put their method to the test and I have to admit, I got my butt-kicked, but in a good way! Gimmicky workouts such as ballet bar are not my thing. I like to feel the burn and this intense circuit-style technique was ideal for boosting my metabolism and giving me a firm bum at the same time. If you’re in the NYC area, I highly recommend you stop by the Refine studio for a great workout! If you live far away, don’t worry here are a few moves to get you motivated.
Stand in front of a chair. Place your right foot on the bench and step up. Put all your weight in your right foot so you really engage the right glute to lift. Straighten right leg to stand tall, then slowly lower back down. Repeat on the other side. Continue alternating legs for 60 seconds.
Sit to Stand
Sit on the edge of the chair with your back straight, right leg bent and left foot off of the floor. Using your glutes, stand and balance on your right leg. Send your hips back, and slowly lower to the chair. Repeat for 60 seconds, then switch sides.
Stand with feet hips-width apart, arms at your side. Step your right foot back on a diagonal, send your hips back and bend your right knee (left leg is straight). Come back to your starting position. Repeat for 60 seconds, then switch sides.
Bottoms Up Lunge into Forward Lunge
Starting in a kneeling position with your left foot forward. Push down into your heel and come to standing, making sure to squeeze your glutes at the top. Step your right foot forward. Bend your knees and lower into a lunge. Push off of your right heel to come back to standing. Step your right foot back to come to your starting position (kneeling). Repeat for 60 seconds, then switch sides.
Lunge Touchdown into Power Skip
Start in a low lunge position, with left foot in front, right foot behind, right hand on the ground. Push off of your right foot and jump up (like you’re skipping), getting right foot off the ground. Land lightly on your right foot first, before placing left foot on the ground behind you to return to start position. Repeat for 30 seconds, then switch sides.
Step Side Tap
Start standing on your left foot, crouch down, keeping back flat and abs in. Jump as far as you can to the right, landing lightly on the balls of your right foot. Now, jump as far as you can to the left engaging glutes to push off, and landing on left foot. Repeat for 60 seconds.
Single Leg Hip Lift
Lie flat on your back, knees bent, arms at your side, and feet shoulder-width apart, hug your right knee into your chest. Engaging your left glute and core, lift your hips off the ground. Lower down. Repeat for 45 seconds, then switch sides.
Don’t forget to stretch it out once you finish!
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