Booty Move of the Week - Curtsey Lunges (12/17)

Aloha readers! 

For the next few weeks, I'd like to feature some of the moves I like to do in my leg day workouts. 

Todays post will be about one of my favourite moves to do during leg days. I find that when I do regular pulse or walking lunges, I get a lot of pressure in my knee and hip joints. To work around that, I like to do curtsey lunges. There's less pressure on those joints, AND it really works the side of your booty :) 

1. Stand with feet slightly wider than shoulder width apart (top picture). 

2. Starting with your right foot, take a step back and cross your right foot behind your left foot, without rotating your hips (bottom left picture). 

3. Slowly bend your knees and bring your right knee to almost touching the ground, as if you're doing a curtsy (bottom right picture). 

4. Push up with your left heel and return to the starting position. 

5. Alternate legs each time, for a total of 15 reps per leg. 

Try this out, and leave a comment below and tell me what you think! 

Cheers! 

xoxo

I'm Back!

Aloha readers! 

I'm back! If you've been wondering what I've been doing lately and why I haven't posted, the reason is what it always is - school ! School, school, school :) But exams are finished now, my holiday break has started, and I am back for good :) 

Along side with studying, I've been putting some time aside to figure out how to manage my time to keep this blog running throughout the 2015 year, as well as what type of content to bring to you! 

I love sharing my workouts, but they can get boring after so long! I've put a lot of time and effort into brainstorming some topics to kick off 2015, but I'd love to hear from you too! 

If there's anything YOU would like to read more about or see more of on my blog, leave a comment below, or send me an email @ selinachan.business@gmail.com ! 

For the month of December, my friend Rhonda and I have co-started a Facebook support group called "New Booty for the New Year". It's a support group for females who are doing the Brazillian Butt Lift,  or any other booty focused workout, and share their workouts, tips, and motivation to keep each other going! My job as an admin is to post a booty-building move each week and share with the ladies how they can incorporate it into their workouts to build the tush! 

This week's booty move was the glute bridge! 

Some things to remember with the glute bridge is to master the proper form before adding on (heavy) weight. This is crucial because we want to learn how to maximize the glute activation in order to get the full benefit of the exercise! This can be done by following through with the full range of motion. 

1. Keep your feet as close to your butt as possible (top picture). You can put your hands on the side to help stable yourself. Push up with the heels of your foot. 

2. Bottom left picture shows what it looks like if you are not pushing your hips all the way up. You want to hyperextend your hips, like in the bottom right picture, and really squeeze your glutes as you get to the top. This helps fully activate the glute muscles! 

3. To really get the burn, slowly lower yourself back to the ground in a controlled manner. 

I hope you like these picture guided movements - I hope to bring you more of it, as well as educational content! Visit back often ;) 

Cheers! 

xoxo

Workout of the Day: Legs, Calves, and Core - 09/15 (Week 1)

Aloha readers! 

Guess what day it is today...it's LEG DAY!!! 

I put my gym session in between my classes today, so I was on a time crunch between getting my workout in and done (full effort, no half ass shit!) and getting some lunch in my stomach - so no selfie today :p 

However, I'll remind you of this! 

Today's workout routine consisted of the following: 

(BW = bodyweight) 

My knee tends to crack a LOT when I've got it at a bad angle or there's too much pressure on it. So as you can see, I went with bodyweight lunges instead of DB lunges. Slowly working back to using dumbbells! 

Also focused a lot on my squatting form and my breathing during exercising. 

I definitely felt a sense of accomplishment when I was able to do 10 reps of bodyweight squat with good form, AND had my heart rate up in the 130's :) I've struggled with my HR in bodyweight workouts when I don't push myself hard enough! 

Even though it's a bit more stressful to try and fit in my sessions between classes (when I'm used to doing it after), it feels good to know that I'm putting my break time to good use and not just "wasting my time" on social media sites browsing. I think this is one step forward in improving my time management, as it allocates more time after school for me to study and spend time with friends and family 😉

Cheers! 

xoxo