P!nk always impressed me with her strong personality and also strong rock body. She is a great singer and always surprise her fans at her concerts by performing acrobatics. Super star, mother on sweet girl and always fit. This is my P!nk inspired workout:

P!nk workout:

For this workout will be needed the interval timer, kettlebell, pair of dumbbell and barbell. Set your interval timer 50 sec work, 10 sec rest between 10 to 20 rounds. The weight and rounds depends of your fitness level.

• Burpees push-up

  

  Step1: Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.

  Step2: Kick your feet back so that you are in push-up position and lower your chest to do a push-up.

  Step3: Kick your feet back to their original position. Stand up, and then jump high as you can.

• Get up with kettlebell

  

  Step1: Lie on the floor with a kettlebell in your right hand and your right knee bent. Press it over your face. The arm is straight all the time.

  Step2: Press your left forearm into the ground, raise your torso, and explosively push the kettlebell up overhead. Keep your core tight.

  Step3: Raise up to a full sit, swing your left leg back, and push up further so that you’re propped up on your left shin and right foot and stand up with shoulder-width apart.

  Step4: Slowly reverse the movement until you’re flat on the floor and switch the arm.

• Jumping lunge with rotation

  

  Step1: Holding a weight in front of your chest, take a large step forward and bend both knees to about 90 degrees with your back knee just above the floor.

  Step2: As you do this, twist your upper body to the same side as your front leg, bringing the weight toward your hip. This is your starting position.

  Step3: From here, jump up high, switching your legs to land in the same position but on the opposite side. Repeat, alternating sides with each rep.

• V-UP

  

  Step1: Lie flat on the floor with the lower back pressed into the ground and arms extended behind your ears.

  Step2: In one movement lift the legs up keeping them straight and raise the upper body of the floor reaching for the toes with your hands.

  Step3: Engage and squeeze the abdominal muscles as you reach for your toes.

  Step4: Slowly lower the body back down to the starting position.

• Squat with barbell

  

  Step1: Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward.

  Step2: Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

  Step3: Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

0

Mila

4:54 AM

Every girl want to look good in her favorite short black dress, to have round butt and lean legs. In this workout I will include some of my favorite exercise to reach your goals.

Leg and Butt workout

• Squat - 20 reps

  

  Step1: Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.

  Step2: Begin the movement by flexing your knees and hips, sitting back with your hips.

  Step3: Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

• Front to Back Lunges - 20 reps alternating legs

  

  Step1: With hands on your hips stand on bought legs. This will be your starting position.

  Step2: With right leg lunge forward and push off with swing it to back.

  Step3: Return in the starting position and switch legs.

• Side to Side Jump Lunges - 20 reps

  

  Step1: Side lunge on the left side with tapping the feet. This will be your starting position.

  Step2: Push off left leg with jumping and change the leg with tapping the right feet.

  Step3: Repeat a process on the right leg.

• Bridge - 30 reps

  

  Step1: Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.

  Step2: Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.

  Step3: Slowly go back to the starting position as you breathe in.

• Pendulum - 20 reps

  

  Step1: With both hands on the floor and hips up. The left leg is fully extended on the side. This will be your starting position.

  Step2: Push off right leg with jumping and change the leg.

  Step3: Repeat the process on other site.

Do this workout depending on your fitness level. If you are a beginner, do two rounds of this workout with avoid jumping on third and last exercise. If you are intermediate, do three round and make your best . If you are advance, do four rounds fastest you can. Don't forget workouts on daily basis to reach your goals. Dress your favorite black dress and enjoy.

0

Mila

2:54 AM