Feeling great about your body is the first step to having a better love life but this quick and effective workout will do more than boost your confidence. It will transform your body from soft and flabby to firm and sexy! You can do this workout three times a week or combine with the bare naked body workout and do each of these workouts twice a week for better results. Perform 15-20 reps of each exercise. Go from one exercise to the next without resting. Take a break after you've completed one circuit then go through the circuit again but this time perform 10-15 reps of each exercise.
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 Floor Pull to Overhead Squat Finish 1. Reach down and grip the sandbag on each end. Keeping your back flat explode up to a standing position. 2. Pull the sandbag with straight arms up over your head. 3. As the sandbag is clearing your head proceed into a squatted position so that the sandbag finishes above your head with arms extended. 4. Hold this position until controlled. Return to the starting position and repeat for desired repetitions. |
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 Band Stability Ball Chest Fly 1. Lie on your back with the band secured under the ball. You can also secure the band under your back if it is short. 2. With your arms extended above your chest slowly bringing them out away from your body. Make sure to keep your arms in a semi straight position. 3. Once your hands reach chest level then return to the starting position and repeat. |
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 Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds. |
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 Adductor stretch with crunch 1. Start by laying on top of the ball with the small of your back being on top of the ball. 2. Next place your legs on the wall and spread them apart until a slight stretch is felt in your adductors. 3. Once stabilized proceed into a crunch and then return to the starting position. 4. Repeat this movement for the desired repetitions. |
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 Reverse Crunch 1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a ball. Position arms at sides with palms down on floor. 2) Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench. 3) Return to start position. 4) Remember keep legs from swinging to prevent momentum throughout the exercise. |
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 Bridge with mudra and strap assist 1. Begin in a seated position, place the strap to the outside of the lower legs. Tighten the strap so the knees are in alignment with the hips and the ankles are underneath the knees. 2. Slowly lower yourself onto your back and place the arms at a 45 degree angle palms facing down. Keep the heels close towards the buttocks muscles and the feet in a gentle pigeon toe position. 3. Contract the abdominals, lift the pelvic floor muscles and drop the shoulders down away from the ears gently tucking the chin in. Inhale and slowly lift the hips up towards the sky pressing firmly down through the palms. 4. Rest the weight across the shoulders, do not press the neck into the floor. Press down through all four corners of the feet and gently squeeze the glutes together to support the lower back. Keep lifting the hips higher than the chest and remain here for 5 to 10 deep breaths. Start to move the hands in towards each other and interlock the fingers behind the back in yoga mutra. 5. Lock the shoulders in towards each other to place the weight across the shoulders and not on the neck. |
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 Reclining Hero Pose 1. Begin by sitting in hero pose. Either by sitting on a foam block or on the floor. The knees are a few inches apart and spread the feet about 18 inches apart until they rest beside your hips. Insure that the inner side of each calf touches the outer side of each thigh. 2. Turn the soles of the feet towards the ceiling. Now place the hands behind the body, fingertips facing forward. Only if the quadriceps are flexible slowly lower yourself down onto the elbows. 3. Hold the toes and only if the neck is strong and flexible relax the crown of the head backwards. Remain here for 5 to 10 deep breaths. 4. If there is any strain in the knees raise yourself up to a modified position. |
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 Supine Hip Opener 1. Begin by lying on the back with the knees bent and feet on the floor. Now press the left ankle on top of the right thigh. Lift the right foot off the floor and glide both hands gripping onto the back of the right hamstring. 2. Gently pull the right thigh in towards the chest until you feel the stretch in the left hip. 3. Keep the hips square, the chin gently tucked in and breath 5 to 15 deep breaths. Repeat on the other side. |
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 Butterfly Stretch 1. Sit in upright position and place heels together. 2. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh. 3. Hold of 20-30 seconds. 4. Remember to keep low back straight to emphasize stretch. |
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