Butt & Outer Thigh Workout – 6 Exercise Real-time Routine

This lower body workout routine is designed to make you FEEL your butt and outer thighs change! You will come onto your right side and perform the entire series (6 moves) on that one side. Take a 2 minute break and then execute the exact series on side 2. You can do this routine twice a week at home, at your gym, at the park, or anywhere else you have space.

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Ultimate Butt Sculpting Real-Time Workout

The FAV 5 Workout is the ultimate booty sculpting and lifting workout! These hand picked exercises will get your butt tighter, rounder, and firmer than you’ve ever felt! Just do this super-effective 10 minute workout (5 minutes on each side) 3 times a week and your glutes will be golden!

*REMEMBER* When you do these moves actually try to feel burn during each exercise/focus on the area you are working on. When it burns, it changes!

Perform each exercise for 50 seconds ON, with a 10 second transition OFF. You’ll feel and see the BEST booty of your life in no time!

Exercises: 1) Step Back Lunge 2) Donkey Kick 3) Curtsy Lunge 4) Fire Hydrant 5) Rainbow

 

Want to workout with Jared & the BIF team in Santa Monica? Come check us out & get your first class on us! 

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Pretzel Glute Stretch  - 2

Simple stretches for your glutes

It’s a real pain in the butt when our glutes, & the muscles under the gluteus muscle are tight & fatigued.

It happens to the best of us – from pro athletes & runners, to those sitting on their tush even for a short period of time.

When our glutes are tight (they even shut down when we’re sitting), the joints in our body become over-stressed. This causes pain in the lower back, hamstrings, hips, knees, & poor balance. Ouch!

Try these three strengthening stretches to avoid injury + improve flexibility.

Want to train & stretch with BIF in Santa Monica? Click HERE.

 

 

PIGEON POSE STRETCH

PRETZEL GLUTE STRETCH

STANDING GLUTE STRETCH

 

 

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Transform Your Whole Body with Wall Sit Variation Workouts

Our Santa Monica Boot Camp students love Jared’s three wall sit workout options for those who are at the intermediated-advanced fitness level! These seemingly simple exercises can transform your whole body!

Single Leg – Advanced Once you’re in a wall sit position, take your feet and knees together. Extend your right leg in front of you and count to ten, then switch and do the same on the other side. Perform each side 3 times. Trainer’s tip: Keep your head up and your hands to your side at all times to ensure maximum safety and results.

Hammer Curl Wall Sit – Intermediate/Advanced Start in a wall sit position with your shoulders back, head up, feet shoulder width apart, and weights in hand. With your palms facing inwards curl the weights up to your shoulder and control them back down. Repeat. Trainers tip: Try and keep the back of your arms against the wall behind you. You’ll get a better arm contraction that way. Intermediate: 8 – 15 reps Advanced: 15 – 20 reps

Scare Crow Wall Sit – …

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High Plank Switch Kick Exercise

It’s your traditional plank with some serious kick!

START Place your wide-palmed hands directly under your shoulders. Arms strong. Core tight. Lift left leg up & out to the side as far as you can while staying in perfect form.

THEN With all your power swing your left leg back to center of your body line and place your left foot back on the ground as you immediately swing the right leg up. Only allowing one foot at a time to be on the ground.

END Continue switching as fast as you can and get your leg as high as possible. ALWAYS keep your abs rock solid. How many can do before you start crying?

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Lunge Lift and Jump Glute Workout – Best Butt Exercise

Jared teaches beginning, intermediate, and advanced students how they can not only perfect their lunge form, but also take their lower body workout to the next level. Jared shows you how to take a standard lunge into a lunge rear lift. This additional component will QUICKLY take your strength, stamina, and results to the next level. Best part of this series is that it also works your core because it requires a great deal of balance.

 

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Progressive Squat – An Advanced Exercise

Jared teaches you how to take your lower body workout to the next level. Jared leads you through a four part series that teaches you how to progress from a regular squat, into a jump squat, into a jump squat star, into a jump squat 180 degree jump. Jared makes it easy to understand and inspires you to try this very challenging lower body workout. Okay, now let’s get to it!

 

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Single Leg Squats While Pregnant

Hey new or soon to be mommies! Do this single leg squat exercise to keep your legs long and lean while pregnant (or not). I do this exercise (and I’m not pregnant) and have you seen my legs…yea, proof that this single leg squat is money!

But, working out is just part of the plan to keep strong and fit during pregnancy and after. You hear it all of the time, but eating really is 80% of the equation. PALETA Pregnancy makes it all easy. Check out PALETA’s farm to table meal offerings JUST for pregnancy and getting that body back after baby.

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