October 09, 2019 4 min read
Regardless of your current body type, every woman strives for that hourglass figure. Only a few naturally have this body type and the rest of us? We work for it. This Wednesday we are building those curves. In this video, Karrah is focusing on four different circuits that target ideal areas to grow your curves. Putting muscle on those areas help obtain those curves and show off that voluptuous figure. Set time aside today to envision your goal and do what it takes to accomplish it.
Karrah is wearing The Flex in Charged, $78.
Circuit 1: 3 Rounds
15 Pop Squats
Position your legs using a winder-than-shoulder-width stand, toes slightly pointed out, and knees slightly bent. Keep your neck neutral and maintain a straight back -- this will be your starting position. Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Once you reach your bottom position, begin to push through your heels to ascend upwards, bringing your legs together and back to starting position. Repeat the movement.
10 Kick Backs + 10 Abductions (per leg)
Hook an ankle cuff to a low cable pulley and attach the cuff to your ankle. Face the weight stack from a distance of about two feet, grasping the handle for support. While keeping your knees and hips bent slightly and your core tight, contract your glute to slowly kick the working leg back as high as it will comfortably go. Tip: At full extensions, squeeze your glutes. Bring your working leg forward, resisting the pull of the cable until you return to the starting position. Repeat the movement.
With the ankle cuff still attached, rotate your body to stand tall with one shoulder next to the cable machine and your legs about shoulder-width apart. Place one hand on your hip, while your other is securely positioned on cable machine. Raise the weighted leg out laterally as high as possible. Pause and then reverse the motion back to starting position. Repeat the movement on opposite side.
10 Elevated Side Plank Dips
Lie on your side with your bottom hand on the ground underneath your shoulder (or as shown in the video, against an elevated surface with your arm raised high). Position both feet together with straight legs, top foot directly on top of the bottom foot. Place opposite hand on your head. Drive your hips up to form a straight line with your body from head to toe. Dip your hips down and back up. Repeat movement on opposite side.
Circuit 2: 3 Rounds
5 Plank Jacks
Begin in plank position on forearms, your body in one straight line, and your feet together. Like the motion of a jumping jack, jump your legs wide and extend arms, then bring the motion back to starting position. Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling. Repeat the movement.
20 Inner Thigh Leg Lifts
Lie on your right side, bringing your right arm down to prop up your head with your hand. Rest your left arm on your hip or in front of your body. Keeping your right leg straight, flex your right foot and lift the leg up for tiny pulses. Add an ankle weight for a more advanced version. Repeat the movement on the opposite side.
10 Cable Alternating Dead Bugs
Using a cable machine add your desired weight and/or tie a band around a pole or squat rack. Lie on your back with arms extended and locked, grasping the cabe machine/band. Tighten your abs and press your lower back into the floor. Extend your left leg toward the floor and bring both arms overhead. Keep your abs tight and do not arch your lower back. Slowly return your arms and leg to the starting position. Repeat the movement on the opposite leg.
Circuit 3: 3 Rounds
10 Jump Lunges
Stand with your feet together, elbows bent 90 degrees. Lunge forward with your left foot. Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor, and land in a lunge with your right leg forward. Repeat, switching legs again. Repeat the movement.
Standing tall holding dumbbells just above knees with palms facing body. Keeping core tight, back flat and feet flat on floor, bend at waist and lower dumbbells down front of leg as far as flexibility allows. Forcefully contract hamstrings and glutes to return to the starting position. Repeat the movement.
10 Cable Pull Rotations
Hold cable with your left hand, leaving the right arm down by your side. Engaging your core, pull the cable to the opposite side rotating your body. Return the cable back to starting position, repeat the movement on the opposite side.
Circuit 4: 3 Rounds
10 Mule Kicks
Get down on all fours with your arms straight, your knees bent 90 degrees above the floor, and your back flat. Brace your core, shift your weight onto your hands, and kick your feet into the air, extending your legs. Land softly, and repeat the movement.
15 Low Cable Squats
Using a cable machine, add your desired weight. Grab onto the handle and hold it up near your face with bent arms. Keep your elbows up, and step about 3 feet back. Stand in your squat stance and begin the squats. Keep your torso upright lean slight back to avoid being pulled forward. Return to the starting position, and repeat the movement.
5 Elevated Side Plank Forward & Side Kicks (Per Side)
Lie on your side, propped on one arm. Keep bottom leg bent and top leg long. Press down through arm and lift torso away from floor, extend opposite arm above your head. Lift working leg and extend forward in a kicking motion, then position leg to the side and repeat the same motion. Repeat the movement on opposite side.