Workouts Archives - Bess Harrington Carter

Pregnancy Fitness Guide

Bess — Mon, 12 Jul 2021 13:22:08 +0000

When I found out I was pregnant, the first feelings of course were extreme excitement but also terror! As a first-time mom, I feel like I had a million questions for my doctor and so many things I researched about what I could and could not do pregnant. One thing I had a pretty good knowledge base on was Pre-and Post-Natal Fitness since I already had one certification in that area from last year…but I knew that going through it myself was going to be the best learning experience I could have. That being said, of course I spoke to my doctor about exercise at my very first visit right after I found out I was pregnant just to make sure. My doctor told me I had no restrictions and could continue to workout as I always had…and I know well enough in addition to that recommendation that whether you are pregnant or not, you should always listen to your body and make modifications as necessary. So that’s one thing my Pregnancy Fitness Guide will aim to do…provide you workouts that are considered pregnancy safe, but I also show modifications in case you’re experiencing pregnancy-induced aches, pains, or stability issues.

Pregnancy Fitness Guide

FUNCTIONAL WORKOUTS TO STAY IN SHAPE, FEEL STRONG, & STRENGTHEN AND PREPARE YOUR BODY FOR LABOR & MOTHERHOOD!

I created this guide when I was pregnant to give women workouts that would allow them to exercise in a safe, functional way while getting them stronger and ready for the task of both labor AND motherhood! I am a NASM Certified Personal Trainer and a Pre- and Post-Natal Fitness Specialist, and I am simply going to share what I have learned, what I have been doing, and some recommendations set forth by the American College of Obstetricians & Gynecologists, or ACOG, which is the premier professional organization that represents over 58,000 OBGYNs that is dedicated to improving women’s health and advocates the highest standards of practice. You should ALWAYS talk to your doctor personally about your own individual needs and always get clearance from your doctor before doing any kind of exercise. Generally speaking, women with uncomplicated pregnancies should be able to continue with exercises that they were doing prior to pregnancy but everyone should receive prior clearance from their doctor as the first step.

Some exercise modifications will need to be made along the way with a growing belly and other physiological changes, but I’ll go through those in this guide so you can know what you want to look out for so you can listen to your body. So many different things happen with your body and there is so much noise out there about what you should and shouldn’t be doing when you are pregnant that I personally understand now how it can be so overwhelming to know what to do to have a healthy pregnancy. The goal here is to get stronger and build muscle as well as work on your breathing so you’re not only preparing for motherhood, but for labor itself! Labor is the most physically intense and demanding thing you will ever do…why wouldn’t you train for it?

Every exercise I have in this guide aims to do just that, all while protecting your core to minimize risks for Diastasis Recti (a separation of abnormal distance between the right and left side muscles of the belly along the linea alba, since pregnancy causes a softening of the linea alba) and pelvic floor issues as much as possible. The end goal is to have you returning to activities you love post-pregnancy (after receiving clearance from your doctor to begin exercise again) and to be a strong mama!

There are 36 weeks of pregnancy-safe strength training workouts in this guide as well as core and pelvic floor exercises to strengthen and protect those areas. I am also sharing my prenatal stretching routine, that has some of my favorite daily stretches to do to help keep my hips open and aligned. This can help baby get into the best position for labor and prepare your pelvis! They are laid out into a schedule for ease, but you can move workouts around as you need and you do not have to do all 6 workouts per week. They are simply there for you if you’re feeling good enough to use them. I outline the exercise recommendations from ACOG so you can make the decision with your doctor what schedule and amount of days to exercise per week is most appropriate for you!

There are amazing benefits to both mom and baby when mom exercises:

BENEFITS TO MOM:

Reduces excess weight gain — there is a balance to be found here because we have to gain weight to support a healthy pregnancy
Reduces risk of gestational diabetes and preeclampsia
Reduces pregnancy-induced pains & injuries
Reduces nausea, constipation, & heartburn
Reduces swelling, varicose veins, & hemorrhoids
Reduces intervention needed during delivery

BENEFITS TO BABY:

Improved placental function
Improved APGAR score
Improved birth weight ( & reduces the risk of obesity later in life)
Improved ability for baby to manage & recover from delivery
Improved cardiorespiratory health into childhood & beyond
Improved intelligence and language skills into childhood & beyond

GET THE GUIDE

The guide has:

36 WEEKS of pregnancy safe workouts…most women do not even know they are pregnant before 5 weeks, so this guide can cover almost your entire pregnancy
Schedule laid out in the app
Video demonstrations of each move in the Besst Workouts App so you know how to perform them. All you really need is a pair of dumbbells. A set of Resistance Bands would also be helpful (although moves can be done without the bands) …You can grab my 5-piece set HERE.
Recommended sets and repetitions for each move based on your level, and direction on how to gauge intensity
Modifications based on physiological changes of pregnancy
Workout Session outline with Core Activations, Dynamic Warm Up, the Workout, Labor Practice Breathing, & Gentle Stretching
Core Activations and Pelvic Floor Exercises to proactively protect and keep those areas strong, minimizing the potential to develop Diastasis Recti as much as possible. These are also great exercises for healing & regaining strength in the postpartum period!
New Motherhood Daily Activities Workout – a bonus workout designed specifically to practice moves you will do every single day as a new mother, so you can be as strong and prepared as possible
Since this is a lifetime purchase, you will receive all future additions and updates to the program free of charge
& more!

The schedule laid out in the app with 6-workouts a week is just a sample schedule. You can do any workout on any day you wish, or take a rest day any day you wish, but each day is covered depending on how many days a week is right for you. Since every person and pregnancy is different, I have all the workouts available to you and outline the exercise recommendations from ACOG so you can make the decision with your doctor what is most appropriate for you!

CLICK HERE TO GET YOUR GUIDE!

xo,

Bess

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Tips to Make Working Out At Home Better

Bess — Sun, 24 Jan 2021 19:53:15 +0000

You are probably well aware of the fact that I am an at-home worker-outer. I even created my own workout app to be able to share my do-anywhere workouts with you all! After doing it consistently for 6+ years, I think I have a good idea of how to make working out the best set up and how to get the most out of it! I want to share my tips to make working out at home better.

Tips to Make Working Out At Home Better

Have a plan. Following a program or schedule is a huge part of making working out at home be successful…because having it laid out for you takes the guess work out of what you have to do. If you’re sitting on your couch trying to figure out what workout you want to do, you might have a hard time getting over that hump and not even end up working out! That’s one reason why I think my Besst Workouts app is so helpful, because what to do on what day is laid out for you specifically.
A Full Body Mirror. It might not seem like something that immediately crosses your mind, but it actually makes a HUGE difference for me. Being able to see my form is really motivating for me and -it might seem vain- but I also like to be able to see my muscles working! I feel strong when I can actually see my body doing the work and progressing and it motivates me to keep going. It also just makes the workout go by faster because you aren’t staring at a wall. Lol. I like this one!
At-Home Equipment. Obviously lots of my workouts are equipment free, but I have built up my at-home equipment over the years and I think it’s something worth investing in, however slowly, to have some things to use! I recommend starting with a set of dumbbells, then you can add in some heavier ones for variety. I also love resistance bands, a kettlebell, a foam roller, a mat, and my one of my favorites- a BOSU ball.
A Good Playlist. Music is KEYYYY!! I need to listen to some jams while I’m working out. If I don’t, I definitely won’t get as much out of it because the music just hypes my energy! I have TONS of playlists on my Spotify account…lately my go-to is “Run Faster“. If you have a Spotify account (you can make one for free if not) then you can just “follow” my playlists and they will be added to your playlists so it’s easy to come back to.
Follow me on IG. I am always trying to post my daily workouts to help motivate you and so you feel like we are working out “together”!! Find me here.

SHOP THE POST:

I hope theses tips to make working out at home better are helpful for you! If you have any helpful tips leave them in the comments!!

xo,

Bess

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The NEW Besst Workouts App: A Look Inside + How To Use It

Bess — Mon, 21 Dec 2020 18:43:13 +0000

With the new Besst Workouts App being live, I wanted to give you a quick look inside to show you the features as well as a little tutorial on how to use it!

Also, there is a NEW program included in the app: the Low Impact Program! You can read more about it here. It officially launches on Monday, September 20th!

Besst Workouts App: Features & How-To

Dashboard

So the below screen is what you will see upon opening the app. This is your dashboard and it has your calendar + workouts. There are 3 different views you can select on this screen, depending on your preference. Tapping the 3 icons at the bottom of the screen on this page will give you different calendar view options. Incomplete workouts will turn green once you have completed them!

Tapping on the hamburger icon at the top left here will open your menu.

Tapping on any date on this page will display your workout for the day. Click on the “Scheduled Workout” to open it and begin!

Log a Workout

When you begin a workout, you will see the screen below. The timer in the top left corner displays the total workout time. It starts automatically upon opening the workout, so you can press “STOP” if you’d like to pause it before you begin. Just press “START” to restart it when you’re ready. The rest timer is at the top right corner. This is set to 1 minute, which represents the 1 minute rest break between each circuit. You can choose to utilize the timer or not, but it’s there if you need it!

Below that are your workout instructions and the workout itself. It is a circuit workout of 4 rounds, so from this view you will see all the moves in the circuit, as well as the sets (4 for 4 rounds) and reps.

Individual Move Details

From the above page, if you tapped on any of the workout moves, it would open up the exercise like in the picture below. You can tap the arrow drop down to view “exercise notes” to see if I’ve made any notes on the moves regarding modification or form tips. This is also where you will be able to view “Alternate Exercises” where I will share an easier but similar exercise for anyone needing that! There are rest timers on the below page as well, but only take a break mid-circuit if you need to. They are there if you need them but aim to get through your circuit and take your rest at the end of each.

On this page you can also search for other exercises (if you need to change any out or want to) by clicking on the “+” sign. Tapping on “All Exercises” will open the entire Besst Workouts exercise library.

You can move through your workout on the workout homepage, or, by staying in the individual exercise screen and tapping the button in the top right with the arrow pointing to the right. It will take you to the next move in the circuit.

Video Demonstration

By tapping on the video of the move, you can open a larger screen view of the video demonstration.

Complete a Workout + See History

When you’re finished with your workout, click the “Log!” button at the top right of the workout homepage. When you do that, it will open up your “Workout Summary”. If you really love a particular workout, you can click the star button on the bottom right to save it as a “Favorite”. You can go back into your workout history to track reps, weight, etc.

Join the Besst Workouts Community!

Click here to sign up!!

xo,

Bess

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Stretching, Recovery, & Injury Prevention Tips

Bess — Thu, 10 Dec 2020 19:21:10 +0000

I know I share tons of workout content on the blog and on my Instagram, but I want to dive deeper into stretching, recovery, & injury prevention techniques as well! Incorporating stretching and other recovery methods are a big part of being able to effectively train consistently and minimize your risk of injury. One very painful and nagging injury I got was many years ago, back when I was training for a marathon. I neglected stretching and foam rolling almost completely and gave myself a stress fracture because of it!

Now, even though I run much smaller distances, I am always sure to stretch and foam roll as a part of my regular routine before both my running workouts and my circuit workouts. Sharing more below on types, frequency, and purpose!

First off, what is “foam rolling”? In case you’ve never done it, it’s a form of self-myofascial release in which you apply gentle force to your muscles (often if you feel you have a “knot”) to alter the elastic muscle fibers from a bundled position back into straighter alignment with the direction of the muscle. Essentially, it breaks up knots or tightness within your muscles and helps to release that tension that can ultimately lead to injury. You can get a foam roller here. I highly recommend!

This blog post by the National Academy of Sports Medicine (from where I am a credentialed & licensed Certified Personal Trainer) does an excellent job of explaining how to roll, what areas to roll, what areas should be avoided, etc. if you want to read more in depth.

For the purposes of both my circuit workouts and running workouts + recovery, I have found the best results from a combination of static stretching (holding a stretch for at least 30 seconds) and self-myofascial release in the form of foam rolling. Stretching allows for increased range of motion and a decrease in the risk of injury. So if you do any of my workouts either through the blog or the Besst Workouts App, below is the warm-up and cool-down I would recommend.

Warm Up

Self-myofascial release: 30 seconds for each muscle (I do calves, quads, hamstrings, IT band, piriformis/glutes, and upper back)

Static Stretching: 30 seconds for each muscle, repeat 1-2x

Warm Up: If at a gym or if you have access to a cardio machine (or can go outside)…walking or lighting jogging for 5-10 minutes before beginning to help prepare your body for activity. You could also do something like jump rope or jumping jacks, high knees, butt kicks, run in place, etc. instead.

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Cool Down

Cool down: Walking or other light cardio activity for 5-10 minutes after the completion of your workout to get your heart rate down and recover.

Self-myofascial release: 30 seconds for each muscle (repeat what I do above for the warm up…post-run I spend extra time on my calves as those are more prone to getting really tight). Doing this post-workout can help reduce the effect of DOMS (delayed onset muscle soreness).

Static Stretching: 30 seconds for each muscle, repeat 1-2x

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The warm-up and cool-down activities look very similar and if you can just spend a few minutes before and after your workout, you will be doing really crucial and beneficial things for your body to prevent injury and improve your overall flexibility.

xo,

Bess

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Besst Workouts App + Weekly Workouts – Sign Up Today!

Bess — Sat, 12 Sep 2020 11:00:36 +0000

Here’s what you get by signing up for the Besst Workouts App:

Each month you will receive weekly workouts of both the Original High Intensity Interval Program and the New Low Impact Program put right into a daily schedule. All of the workouts are different types of circuit workouts that combine cardio and resistance training to strategically and efficiently get the best of both worlds, meaning you see results faster and the workouts will continue to challenge & change you. A few of the benefits of circuit training are increased muscular endurance, increased maximal oxygen consumption, decreased body fat, & increased lean muscle. Circuit training is highly effective at changing body composition and at pushing your body past a plateau.

The Besst Workouts App is available on iOS and Android devices.

THE WORKOUTS:

High Intensity circuit workouts are 30 minutes or less with little-to-no-equipment needed
Low Impact circuit workouts are 15 minutes or less, with no jumping moves or pounding on those joints
You will get BOTH the High Intensity Program and Low Impact Program when you become a member, so you can follow one program or mix & match to customize your week.
Bonus burnout move on every High Intensity workout for added muscle-toning or cardio burn
Fresh & new programming each week to continue to challenge you
Cardio workouts scheduled into your calendar – You pick your favorite cardio! Walk, run, bike, etc.

& MORE:

Customizable Calendar: You can see all workouts for the week ahead of time (I will post the workouts for the week every Sunday) and complete them on your time.
Chat access in the app: You can message me directly in the app if you need any help.
Timer: The workouts have a timer feature that you can start so you know how much time you have left until your 30 minutes are up!
Rep/Weight Tracking: You can input the amount of reps and/or weight dumbbells you used for any move, so you can see improvement as you progress!
Notes: Notes in each workout to give you the goal of the workout, form tips, and any other helpful info
Set Favorites: Press the star icon at the bottom of your workout screen to set a workout as a favorite to come back to!

By keeping workouts short yet effective, I want to show you that you can implement a healthier lifestyle without having to sacrifice hours of your day. Being active should be a part of your day, but it should not dominate the entire focus of your days. I want to make working out an easy, seamless part of your life so you can get in and get it done, enjoy your sweat sesh, see results, and get on with your day! The Besst Workouts are perfect for anyone who doesn’t want to spend 30 minutes or more each day working out but still wants results and to progress in their fitness.

FAQ

What equipment do I need?

A lot of the exercises require no equipment at all, but below are what I would recommend:

+ Dumbbells: having a pair of dumbbells between 5-8lbs to start would be great! Specific weights are dependent upon individual fitness levels. I personally use a pair of 2lbs, 5lbs, 8lbs, and my kettlebell is 12lbs. If you don’t have any dumbbells, you can always replace with water bottles or soup cans until you can get some! (Read this blog post about choosing the right weights.). As you get stronger you can always add more!

+ Yoga Mat: You could get by without one but I do think that it makes floor moves more comfortable on your spine, knees, etc! And then for stretching afterwards.

+ Resistance bands: These are great to help enhance certain moves, but you can always perform them effectively without any or by replacing with dumbbells! I’ll show you how.

+ Foam roller. I highly recommend a foam roller. I’ll show you how to use it in the app but I could not live without my foam roller! It is crucial for recovery and massaging out lactic acid and sore muscles to help stay injury free.

Again, don’t let it be a deterrent from joining if you don’t have these things yet. Tons of the moves can be performed without any equipment at all or just using your own bodyweight as resistance.

Can I join anytime or does it have to be at the beginning of the month? You can join anytime!! The day you join will be the day your subscription renews.

A LOOK INSIDE THE APP

Click here to read more about the app features & how to use it.

Read testimonials HERE

SUBSCRIPTION DETAILS

The monthly subscription is $19.99 per month. The annual subscription is discounted to $16 per month paid up front at $192 a year.

You will have access to all of the previous weekly workouts and new workouts for as long as you remain subscribed.

**By joining the app you agree to the Terms of Service and the Waiver of Liability.

JOIN THE APP

CLICK HERE for the Monthly Subscription ($20/MONTH)

CLICK HERE for the Annual Subscription ($16/MONTH)

SUBSCRIPTION TERMS

Besst Workouts App is a subscription app that will charge to your selected payment method, each billing cycle, on the same date you originally signed up. Your subscription will continue until you choose to cancel. If you choose to cancel, you will still have access to your account for the remainder of your billing cycle. Access to the Besst Workouts App will be revoked once your subscription has expired. By subscribing, you agree to subscription fees being billed automatically to the payment method provided by you, on the renewal date of your term.

Disclaimer: The Besst Workouts app is intended for use only by healthy adult individuals, over the age of 18 with clearance from their doctor. The app is not intended for use by minors or individuals with any type of health condition. Such individuals are specifically advised to seek professional medical advice prior to initiating any fitness or nutrition effort or program. The exercises in the app are not specifically programmed to be pregnancy safe, so if you are interested in the Pregnancy Fitness Guide, please click here.

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JOIN THE APP

CLICK HERE for the Monthly Subscription ($20/MONTH)

CLICK HERE for the Annual Subscription ($16/MONTH)

Looking forward to working out with you, having fun, & feeling happy, strong, healthy, & confident!

xo,

Bess

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Besst Workouts App Weekly Workout Subscription…Coming September 13th!

Bess — Tue, 01 Sep 2020 18:38:42 +0000

The Besst Workouts App is transitioning to a Weekly Workout Monthly Membership once the 4-Week Challenge is over on September 13th!! You can join either on a monthly or annual subscription. Sharing the details below!

Here’s what you will get by signing up for the Besst Workouts App:

Each month you will receive four brand new circuit workouts EVERY WEEK that combine cardio and resistance training to strategically and efficiently get the best of both worlds, meaning you see results faster and the workouts will continue to challenge & change you. A few of the benefits of circuit training are increased muscular endurance, increased maximal oxygen consumption, decreased body fat, & increased lean muscle.

The Besst Workouts App is available on iOS and Android devices.

THE WORKOUTS:

FOUR brand new circuit workouts every week targeting every area of the body, scheduled M-W-F with the 4th bonus/optional workout of the week scheduled on Saturday.
- The optional workout will be an at-home style cardio blast workout paired with a specific muscle group each week for extra targeting and toning. The optional workout will be approximately 10 minutes so it’s great for days when you’re really short on time!
Optional, bonus burnout move on every workout for added muscle-toning or cardio burn
Each circuit workout is 30 minutes or less with little-to-no-equipment needed
Fresh & new programming each week to continue to challenge you
Cardio workouts scheduled into your calendar – You pick your favorite cardio! Walk, run, bike, etc.

& MORE:

Customizable Calendar: All workouts are scheduled into your calendar in the app…but you can customize your calendar and do them on whatever day suits YOU best! You can see all workouts for the week ahead of time (I will post the workouts for the week every Sunday) and make them work for you and complete them on your time.
Chat access in the app: You can message me directly in the app if you need any help.
Timer: The workouts have a timer feature that you can start so you know how much time you have left until your 30 minutes are up!
Rep/Weight Tracking: You can input the amount of reps and/or weight dumbbells you used for any move, so you can see improvement as you progress!
Notes: Notes in each workout to give you the goal of the workout, form tips, and any other helpful info

What equipment do I need? A lot of the exercises require no equipment at all, but having a pair of dumbbells between 5-8lbs to start would be great! If you don’t have those, you can always replace with water bottles or soup cans. A mat is also helpful.

If I did the 4-Week Challenge, will I still have access to those workouts? Yes! The 4-Week Challenge workouts will be available for as long as you remain subscribed to the app. You will be able to locate them in your On-Demand workout library.

If I did the 4-Week Challenge, do I have to re-subscribe or will it automatically carry over? The 4-Week Challenge was a one-time program & payment, so to continue having access to the workouts you will need to choose a subscription plan (details below). But once you choose a subscription, your membership will automatically recur every pay period (depends if you choose monthly or annual) until you cancel.

SUBSCRIPTION DETAILS

There are two different subscription memberships you can choose from so you can find which best suits you and your budget. The options are monthly or annual.

The monthly subscription is $19.99 per month, or you can get the most savings by subscribing to the annual plan at $179.99, which is $60 in savings over the monthly plan.

You will have access to all of the previous weekly workouts and new workouts for as long as you remain subscribed. Access to the original 4-Week Challenge workouts is included in your subscription.

JOIN THE BESST WORKOUTS APP

I will share sign up links next week (September 13th) so we can all start with the brand new workouts together on Monday, September 14th! Keep an eye on my Instagram & here and I’ll be sure to share all the details. Since your month starts the day you sign up, I want you to wait until the last possible minute so you aren’t paying for time without new workouts Set a calendar reminder to sign up on Sunday, September 13th!! I will remind you on here & IG as well!

Let me know if you have any questions in the meantime!

xo,

Bess

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Besst Workouts App Launch + 4 Week Challenge!

Bess — Mon, 10 Aug 2020 11:41:43 +0000

The last workout challenge that we did together was so awesome that when I asked if you’d want to do another, the answer was yes! Which I’m excited about because I love to workout with y’all. I took your suggestions and requests from the last challenge to make the workouts as easy to follow, schedule, and track as possible. It just wasn’t something I could fully deliver within Instagram. So… the Besst Workouts app is here! I’ve decided to deliver the 4 Week Challenge within the new app since it makes everything easier.

What do you need?

Just a pair of dumbbells is the only equipment you “need” but you can certainly still do the workouts without dumbbells if you don’t have any. You can always use water bottles, soup cans, or wine bottles as weights But a lot of the moves require no equipment at all.

Here’s what you will receive by signing up for the 4 Week Challenge:

3 circuit workouts per week, all 30 minutes or less! These workouts target Full Body, Abs & Arms, and Legs & Booty. These will burn serious calories in a short amount of time, burn fat, and build lean muscle. Each move will have a video demonstration so you can see exactly what to do.
Cardio Booklet: Over 40 different interval workouts and steady state cardio workouts with three different levels of those workouts. The workouts vary from treadmill workouts, to elliptical intervals, bike workouts, cardio you can do outside, and in your home with no equipment, and more! This booklet is a PDF download that you can keep forever.
Customizable Calendar: All workouts are scheduled into your calendar in the app…but you can customize your calendar and do them on whatever day suits YOU best! No more waiting for me to post; you can see all workouts ahead of time and make them work for you and complete them on your time.
Chat access in the app with the entire challenge group! Help each other stay motivated, accountable, and uplifted. You can also message me directly in the app!
Timer: The workouts have a timer feature that you can start so you know how much time you have left until your 30 minutes are up!
Rep/Weight Tracking: You can input the amount of reps and/or weight dumbbells you used for any move, so you can see improvement as you progress!

There are more cool features, but these are the quick highlights!

We start together on Monday, August 17th!

To sign up for the 4-Week Challenge and get access to the new workouts, click here! After you sign up, you will be sent an email with all the details on downloading the app and setting up your account!

PS: I won’t be posting the full-length workouts to my Instagram for this challenge, they will be exclusively in the app.

Following the 4-Week Challenge, I will be transitioning the workouts in the app to be weekly workouts delivered on a monthly subscription basis. That will begin on September 13th. Please note the 4 week challenge workouts will only remain available in the app for as long as you remain subscribed.

xo,

Bess

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2-Week Workout Challenge: The Circuit Workouts

Bess — Mon, 13 Jul 2020 00:57:25 +0000

Hey loves! The 2-week Besst Workout Challenge starts tomorrow and while I will be posting the circuit workouts to my Instagram with videos, I wanted to share the workouts here too written out in case you wanted to do them earlier than I’m able to post! Be sure to check in on the Instagram posts though, since there will be prizes each day that you can enter to win for participating!

WEEK ONE

Monday: Legs & Lower Body

2 squat jumps + 2 side steps, 10x
Back lunge to knee lift w/ overhead press, 12x/side
Plie squat jumps, 12x
Single Leg RDL, 10x/side
Skaters, 30 seconds
Negative squats (3 count on the way down, 1 count up), 10x
Booty lifts on hands & knees, 15x/side
Alternating curtsy lunge, 12x
Curtsy lunge pulses, 6x/side