Yum!

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Ready, set, go

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The dream begins with a dreamer! 

(Source: thetaoofdana)

fitvillains:

Booty Blaster: Bulgarian Single Leg Squats

Equipment: a bench, chair or other elevated surface. Dumbbells or a barbell are optional if you can handle more resistance than just your body weight: keep your hands by your sides or by your shoulders. 

Take It To Go! Swings and park benches are fab tools if you want to throw in a set during a jog or outdoor circuit.

How To Do It

A. Stand tall in front of a bench, chair or sofa, facing away from it. Take one big step forward, then lift one leg onto the bench so that your toes touch the surface. You may need to adjust your other leg: that’s okay. The higher the elevated leg, the harder this will be: you have the option to choose a lower level surface (like a curb or a stack of books) instead.

B. Lower DOWN (not forward) into a squat. Try to keep your torso tall as you lower down & keep your weight in the heel of your standing leg (you should be able to wiggle your toes). Look down and make sure your knees stay over (and not past) the top of your toes.

C. Lift up and squeeze your glutes, keeping the standing leg slightly bent. You’ll feel it. Repeat :)

Modifiers: You can do this move with no weight & reduce your range of motion. If you have trouble balancing, place a hand on a wall or another chair or choose a shorter surface.

Featured in Dirty Dozen 3 - Bad ‘Ass’ Bootcamp.

Pass this on

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Morning.  Woke up hungry.  I guess I can throw this over some grits.

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