Technique
Holding a barbell across your upper back, take a large step forward and bend both knees to about 90 degrees with your back knee just above the floor.
Push back up to the start and repeat on the opposite side. Alternate sides for each rep.
2 RUNNING ON THE SPOT WITH ARM PUMPS
GREAT FOR: CHEST, REAR UPPER ARMS, CORE
Technique
Rest your upper back on a stability ball, with both feet flat on the floor and your core engaged. Hold a dumbbell in each hand at shoulder height with elbows bent.
Push both dumbbells straight up to the ceiling.
Slowly lower and repeat.
Don’t lock your elbows as you extend your arms
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WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD
DUMBBELL SQUAT
GREAT FOR: THIGHS, BOTTOM
Gaze forward with your chest up and knees, lowering your bottom down as low as you can.
Push up through your heels back to the start and repeat.
Technique
Stand with feet hip-width apart, holding a dumbbell in each hand.
Bend at your hips
SINGLE-LEG DEADLIFT
GREAT FOR: THIGHS, BOTTOM, CORE
Technique
Hold a dumbbell in your right hand and shift your weight onto your right leg.
Keeping your hips square, hinge at your hips to lower the dumbbell toward the floor, lifting your left leg behind you.
Return to the start and repeat the allotted reps on each leg to complete a full set.
DUMBBELL BENT-OVER ROW
GREAT FOR: UPPER BACK, FRONT UPPER ARMS
Technique
Holdad umbbell in each hand with your arms extended toward the floor. Keeping a slight bend in your knees, hinge at your hips so that your upper body is almost parallel to the floor.
Squeeze your shoulder blades together as you row the dumbbells up toward your sides, elbows in.
Slowly lower and repeat.
STABILITY BALL BACK EXTENSION
GREAT FOR: BACK, CORE, BOTTOM
Technique
Lie on your stomach on a stability ball, feet on the floor and hands by your temples.
Squeeze your bottom and back muscles as you lift your upper body off the ball.
Relax, lower and repeat.
GLUTEBRIDGE
GREAT FOR: BOTTOM, REAR THIGHS, CORE
Technique
Li e on the floor with your legs bent and your feet close to your bottom and
Raise your hips up as high as you can.
Lower and repeat.
WHAT DO YOGA, tribal dance and plyometric moves have in common?
A whole lot more than you’d think. They’re the three key ingredients for Buti Yoga, a booty-shaking workout that’s reinventing your regular relaxing practice as a high-intensity, high-fun fitness fix.
The first thing you’ll notice about this combo of downward dogs, dance and explosive jumping moves is that it’s tough. The constant movement and challenging positions ensure you’ll work up a sweat – and you don’t need anything but your own hot bod to pull it off. Best of all, thanks to all that cardio, stretching and butt-shaking, you’ll score major muscle tone, flexibility and dancefloor confidence. Namaste to that!
Bust out each move for the allotted time, taking around 10-20 seconds’ rest between each of the moves.
