Answer the new QOTW!
You know the Top 40 songs that play incessantly in da club and on the radio, making your ears bleed every time you hear them? Well, I apologize if this is one of those for you. But after a reasonably long hiatus from hearing it, “Dance (A$$)” came up on my shuffle during one of my recent workouts and I couldn’t help but be inspired by its eloquent lyrics. Ok, not true, but it did pump me up and make me want to choreograph a lower body workout to it.
Take this high intensity lower body workout for a spin and let me know what you think! I’m working on more choreographed sequences for other areas of the body so in a few weeks, there will be a whole series of songs to twerk to. You might be tempted to push out a few squats if you hear one next time you’re out.
I know the intervals look a little awkward, but if you have any rhythm at all, you can probably sense when to change moves based on the breaks in the song.
tips:
- On the squats, be sure to stick your butt out on the way down. I mean, if you got it, flaunt it, right?
- At the top of the squat, squeeze your butt to make sure you’re working those muscles.
- The higher you jump during the jump squats, the more calories you’ll burn.
- For the cardio moves (high knees, butt kicks, jumping jacks, and jog), do it like you mean it. When it comes to exercise, you get what you put in.
need more burn?
- Grab some free weights and add a shoulder press to the top of each squat and a bicep hammer curl to the top of each lunge. You’ll burn more calories by working more muscle groups at a time.
- Add a calf raise to the top of each squat.
- Instead of regular jumping jacks, do squat jacks.
This is awesome! Such a good idea!
Oh my.
So fun you should come up with more.
Thanks Brooke! I’m working on it! Soon there will be a whole series to get you through a full body workout!
I’m so excited!! I love this
Just wondering, would these exercises give already thin people (like me) -more- leg and butt size or slim it down even more?
The cardio portions will do a bit of slimming, but I wouldn’t worry too much about that if you don’t have anything there to slim! The weight bearing activities like squats and lunges will tone up and add some muscle to your legs and butt. If you want to build yourself a booty, try taking your feet a little wider on the squats. Hope that helps, Angela!
This is GLORIOUS! More songs would be absolutely fantastic :)
I’m so glad you think so, Imani! Have you seen the upper body one I posted yesterday? Here’s the link! http://www.theslenderstudent.com/the-slender-set-arms-back/
this is a lot of fun :) great idea!!
Thanks Alanna! Be sure you try out the upper body addition to The Slender Set here: http://www.theslenderstudent.com/the-slender-set-arms-back/
what a fun way to work out, you should do more of these
Hi Kate! Be sure to give the arms and back one a try! And I’ll have a brand new one up very soon. http://www.theslenderstudent.com/the-slender-set-arms-back/
video pleaseeeee
That was awesome!! Can’t wait to try more!
Started the workout today, and I am already feeling the burn.
Love the workout and song!!
This sounds fun and like a quick way to really burn some calories. I’ve got toddlers attached at my hip all day. I’m on the heavier side and looking for cool ways to slim down. Things I can do during nap times but without using that entire hr on exercise. I usually do lunches,scedule apts,pee alone, those things during that one blissful hour. Would you recommend this for me or is this more for the physically fab lady trying to stay fab? It sounds fun but I’m a DDD cup and I don’t want to put an eye with these things I’ve got.
Clair, I think you’re good to go on these workouts but let me know if any moves present issues for you and I can try and come up with some alternatives.
Just finished a hard workout, then while browsing pinterest I found this workout, I couldn’t help but put on the song and give it a try, great llil workout! Thanks for sharing!
Do you have any videos for any of these workouts? I wanna make sure I’m doing the exercise correctly! :)
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