Song Workouts Part 2

 It is hard for me to decide if I like song workouts best or weighted workouts because I love working out in general. However, it is a lot easier to do the song workouts at home, especially if you don't have any equipment. Like my last song post the only thing you will need if you have them is resistance bands. 

The first song is one from the last post, Flower by Moby, most of y'all know it as Sally. Instead of doing the plank, this time you will do sit-ups the whole time, so it will still work your abs. When it says "bring Sally up" you will do a sit-up, and when it says "bring Sally down" you will slowly lower back down until it says "bring Sally up" again. You will repeat this until the song it over. So you will sit up at normal speed and just slowly lower back down.

The next two workouts you can really do with any song but I like both of these songs. For the second workout I like to use Meant to Be by Bebe Rexha and Florida Georgia Line. You lay down on your back and lift your legs up in the air keeping them straight, and for the whole song you will spread them apart to the sides and then back together. You can place the resistance band on your thighs or your calves. Sometimes I will do both by switching in the middle of the song. You start out with singles and then when the music changes you will do doubles which is just pulsing. You alternate between singles and doubles the whole song. This will workout targets your inner and outer thighs.

Lastly, this song is an oldie but a goodie, Independent Women Pt 1 by Destiny's Child. For this exercise you will be on your back again and you will be doing bridges. You start off doing single bridges, so just up and down, and every time you go up push your hips up in the air as far as you can and squeeze your booty. Then when the tempo changes you push up and hold while squeezing your booty again. When the tempo changes again you will keep your hips up and booty squeezed and you will spread your knees apart and back together. If you don't know what I mean by the knees part I have pictures below to show you. Then you will go back to singles, hold, knees, and repeat until the song ends. If you have a resistance band you will place it on your thighs. This exercise will work your booty and inner and outer thighs. 

I hope y'all like this song workout part 2. Let me know if y'all have any questions about any move I didn't explain well. Which workout has been your favorite that I have posted so far?? 

Ps- I thought I would show you what goes on in real life trying to take pictures. Look down below.

Favorite Arm/Booty Workout

I did a poll on instagram a few weeks back asking if y'all wanted to see another post with dance workouts or weighted workouts. It ended up being pretty close, but I think dances ended up winning. I decided that since I already have a dance workout post I would do a weighted one.

I always get compliments on my arms, so I thought I would show y'all my two favorite arm/shoulder workouts and my favorite booty workout. I know it is kind of random, but I haven't been working out full body for a while, so these are my quick go-to, at home workouts. I usually try and do these about 3-4 times a week, as well as my Dance2Fit class twice a week. Sometimes I also run, but it just depends on time and weather. I can definitely do a full body workout post too if y'all want to see that. Let me know in the comments if you do.

The first arm workout I do is a superset, meaning you do three different exercises back to back. I usually do 3 sets of 10. I do this workout with a women's barbell because I have one at home, but if you don't have one you can do it with dumbbells too. This bar weighs 30 lbs. This exercise (I think) is called Coutures named after Randy Couture. To be completely honest I don't know if he came up with the set or if they were part of his workout routine or all of thee above. That's just what my husband and I call them, haha. If you want to read more about Randy Couture you can click here.

The first exercise in this superset is a high pull and you start with your hands relaxed down in front and then pull the bar/dumbbells up to your chest with elbows up like in the picture. This superset is great for shoulders. If you are doing 3 sets of 10 you will want to do 10 high pulls and then go straight into the next exercise which is a shoulder press.

For the shoulder press I like to stand with my feet about shoulder width apart and you start with the barbell/dumbbells in front or you like this. Then you just press it up for 10.

Then you will go straight into the last exercise, behind the head shoulder press. You do the same thing as the shoulder press just behind your head. I do my hands a little bit further apart for this exercise.

When you finish the last exercise I take a little breather and then do two more sets. Remember to do each exercise right after the other no break  and just a little break between each set.

After I do my 3 sets of 10 coutures, I do curls, also 3 sets of 10. Once again you can do this exercise with dumbbells if you don't have a barbell.

Now on to probably my favorite thing to workout, booty! I love squats and the booty dance workouts, but I love this workout for hamstrings and booty. It is called thrusters. Once again doing 3 sets of 10. You can also do this on the ground and you just sit on your butt and put your hands on the ground behind you, arms straight, and thrust up booty/hips to the sky in the same movements pictured. When you thrust up be sure to squeeze your booty.  

I hope I explained everything clear and took enough pictures. Let me know if y'all have any questions about the movements! 

Top 3 Favorite Song Workouts

Besides working for Tarte Cosmetics, I am also a certified Dance2Fit instructor. I teach class two days a week. If you haven't heard of Dance2Fit, it is an awesome workout based dance fitness class. We do jumping jacks, burpees, lunges, and tons of squats to name a few exercises. We also do these workouts to top hits you hear on the radio and even throw in some old school songs, those are my favorites! The one who started Dance2Fit is Jessica Bass James and she lives in Knoxville, TN. She is who I am certified under. You can check her out on youtube at Dance Fitness with Jessica and Instagram @jessicabassjames. 

I always end my class with a workout and I love doing it to songs because you do more than if you were to do say 3 sets of 10. In my opinion it helps keep you going because you know you have to do it until the song ends. Some of my friends ask me what workouts they should do and I usually tell them these three songs because they are easy and you can do them at home. I love using resistance bands as well to make it a little harder.

The first song is probably my favorite because it works the booty, and those are my favorite workouts. The song is fitting too, Baby Got Back by Sir Mix-a-lot. You get down on your hands and knees and you start with your right leg and do 4 donkey kicks, then with your same leg do 4 fire hydrants. Next you switch legs and do the same on your left leg. You do this the whole entire song. You will definitely feel the burn because it is about 4 minutes long. You don't start until the music starts. Just in case you aren't familiar with these workouts I will post pictures of each move. The first one is a donkey kick, and the second is a fire hydrant. You want to try and bring your leg up to a 90 degree angle on the fire hydrants if you can. When you do the donkey kicks try and squeeze your booty.

The next song y'all should know too, the Cupid Shuffle. Yes it is played at every wedding and every party, but it is still one of my favorites! You do it the same as the original dance but you can add a resistance band to make it interesting. If you don't have a band or you don't want to use one, when you walk to the right and left you just squat. Either 4 squats to the right and left or you can crab walk, which is where you stay squatted and walk. Since I like working the booty, when it says kick I kick to the back, then of course you turn it around and repeat. The pictures represent if you squat and just come up each time and I also have a video of a crab walk underneath the picture.

I saved the worst for last, haha. The song is called Flower by Moby, but y'all probably know it as Sally. Bring Sally up, bring Sally down. If you have done this song it was probably with squats, but I do it with the plank. You start off in a plank position on your elbows, then when it says bring Sally up you go up on your hands, and bring Sally down you go back to your elbows. You do this the whole song which is about 3 minutes and 25 seconds. It actually hurts my shoulders more than it hurts my abs. 

I hope the pictures and explanations make sense. Feel free to comment or contact me if you have any questions. I would love for you to let me know if you try any of these!