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Booty Booster is Back! Try this move for great uplift and toning of that booty. This move can be done virtually anywhere. All you need is a resistance band! A heavy to medium resistance band will work best. - Place a foot in toe first, through the handle so that the handle is underneath the arch of your foot (for those with smaller feet) or underneath the ball of your foot (for those with medium feet). - Do the same with the other foot. - Grab the middle of the band so each hand is making a fist and shoulder-width apart. - Point your toes to keep the handles in place and kneel down into quadriped position (hands & knees). - Your fists and knees should be shoulder-width apart and hip-width apart respectively. - Fully extend one leg behind and up while contracting the glutes. - Aim for 15-20 reps each side. Make the move even harder by walking both fists farther away from your toes. This is a great move for those who travel, don't have time for the gym and still want a great lo...

Medicine Ball Pushups are a challenging move to begin with, but there's always room for progression. Try a double MB pushup to activate that entire core and really challenge those muscles! Tip: Try to engage the entire core and the lower body to enable the move. Aim for 10 each side 2-5 rounds. Your enter core will be on fire!

Running out of new exercises to challenge yourself? Try the same exercises with a new approach; inversion. Take a regular single leg hamstring curl and invert yourself to challenge the hamstrings and your entire body at the same time. Be creative and take your fitness to a whole new level!

It's that time of year. The New Year's resolutions begin. Promises are made and hopefully you stick with them! A great promise the ladies should make is to stick with a solid weight training program. Combining weight training and cardio will enhance your results and cut down on your overall time to wait for seeing results. Real women lift weights, so ladies ditch the tedious hour long cardio routine for short bursts of cardio with weight training and see how the body adapts! Few tips to stick with a new fitness resolution: - Make small changes - Do things you enjoy so you will continue to do them - Enlist participation from a friend - Hire a professional - Hit those weights hard There's nothing wrong with lifting as much weight as you can and wearing your stilettos at night. The female body will not adapt in the same way the male body adapts to heavy strength training. Some females are predisposed to muscle hypertrophy, but do not let that s...

Sick of squats and lunges? Ready to take it to the next level. Try Frog Leaps! 1. Begin in squat position. 2. Using all the power from the legs, drive the body upward and forward. 3. Land with soft knees in a squat position. 4. Repeat trying to focus on exploding as high and/or as far forward as you can. Repeat 20-50yds.