Get a bootylicious butt fast!

This exercise may or may not require boxing gloves (your preference).

Standing with your dominant foot forwards, stand arm's length away from the standing floor bag. With your arms to your side at attention, take your right arm and swing forwards towards the bag while twisting your arm to ensure that you hit the bag with your knuckles aiming towards the sky. Proceed the same step with your left arm, ensuring that you are twisting your arm as you punch the bag.

I complete this exercise daily as it strengthens my back, firms my triceps, and is certainly a great way to destress. The key

Lie flat on a bench or floor. Bring arms and dumbbells up, so that hands are aimed towards ceiling. Slowly open arms and lower, perpendicular to body, but do not let flat arms go too far below level of flat bench. Do not lock elbows during this exercise.

Assume a modified pushup position, with your forearms resting on the floor. Your elbows should be under your shoulders and bent 90 degrees. Keeping your torso steady, raise your right arm forward and to the right, so that it points to 2 o'clock. Hold for 1 to 2 seconds, then lower your arm and repeat with your left arm, raising it to 10 o'clock.

The plan: In week 1, do eight repetitions. Do 10 in week 2, and 12 in weeks 3 and 4.

I've started last week to do footing about 15-20 minutes. The goal is to lose weight and, in the future, to be able to run a 1/2 marathon.

front swing using 2 clubbells

4x12 Front
4x12 Lateral
4x12 Front
4x12 Lateral