Hi, I'm Valerie Waters, with Livestrong Woman and the A-List Look.
And today, we're doing a burn and lower body sculpt workout.
So it's a two-parter, and you're gonna love it.
First, we're gonna burn.
You're gonna sweat.
You're gonna burn tons of calories.
And then, we're gonna go into the second part, where I'm gonna sculpt your hips and glutes.
So you're gonna love it.
And when you're ready, let's get started.
So all you need for this workout is a pair of Valslides and a Valband or any mini-band.
You're gonna just start with this around your ankles, okay.
Hardest part of the workout.
There we go.
So this is a two part workout.
This is the burn portion.
You're gonna have the band around your ankles, knees are bent, sit back with your glutes,
and then you're gonna step back.
So I'm working my hips and my glutes.
I'm getting 10 on each leg.
That's 3.
That's 4.
Good.
6 and 6.
7.
You really wanna reach it back.
8-8, 9-9.
10 and 10.
That was so good.
Come on out.
And we're quickly going into the next exercise.
This is a Reverse Lunge With a Twist.
We're going a total of 20, 10 on each side, so we're alternating.
Ready, step back.
Little twist, okay.
Step back, twist over the bent knee.
That's 2.
Now, sometimes you wobble a little bit.
Don't worry about it.
Sometimes I wobble. 3 and 3.
Now if you wanted to make this more challenging, you could hold a little medicine ball.
Good.
And twist.
That's it, keep going.
That's so good.
Almost there.
And that should be 9-9.
One more, each side.
10 and 10.
That was so good.
Now we are going into our Squat Touch.
Take a Sumo squat position.
You're gonna start.
You're gonna squat down.
You're gonna touch the floor.
Jump together.
Touch the floor.
That's 1.
That's 2, 3.
We're going to 20.
6.
Now if you can't get as low as I can, you can't quite touch the floor, that's okay.
10, 11, 12.
This is supposed to get your heart rate up.
13, 14, 15, 16, 17, 18…
And 20.
That was so good.
If you can't jump, because maybe that hurts your knees, just slow it down.
Totally okay.
Now we're going Mountain Climbers.
Feet in the middle of the Valslides.
Come on down, 20 on each leg.
1… 6…8..10.
You're halfway.
11, 12, 13, 14.
Working the core.
18, 19 and 20.
Oh, my god, it's so good!
Okay, take a quick break.
You can do that circuit two more times.
So, I wanna get your heart rate up, right.
We're looking to burn tons of calories.
When you've done that two times, we're gonna go into the sculpt portion.
See, I have to catch my breath.
That's how it goes when you do burn.
Okay, now we're going into sculpt, and this is a lower body sculpt.
We're actually gonna come back down here.
You're gonna take a plank position.
So I'm working a little bit of shoulders and arms.
Abs are tight.
Little bit of core.
And I'm gonna lift one leg up, 45 degrees, super straight leg.
2.
We're going to 10.
5.
This is your sculpt portion.
10.
Good, other side.
If this is too much for you, come down to your forearms.
That's okay.
4.
That's 5.
6, 7.
Flex that foot.
Straight knee.
And 10.
Excellent.
Quick stretch there.
Good.
Now we're going Fire Hydrant With a Kick.
Working our hips and butt.
1.
Pick that knee up.
Kick it forward.
2, 3.
I'm looking for 15.
5, 6.
Keep it way forward.
Good.
11, 12, 13, 14 and 15.
Good.
Other side.
1.
Kick it forward.
9, 10…13, 14.
One more.
Awesome.
Okay, last one of the circuit.
I'm gonna take a quick stretch.
Straight Leg Cross and Touch.
So I'm going to take it over here now.
Flex that foot, straight up behind me.
For 20.
4, 5, 6, 7.
That's so good.
8.
We are workin' that booty. 10…13, 14, 15.
Abs are tight.
19.
Hang in there.
And 20.
Okay, other side.
Cross over and up.
2, 3, 4, 5, 6.
Should be burning.
Good.
15, 16, 17, 18, 19 and 20.
Sit back on those heels.
That was so good.
Okay, so that just completed your sculpt circuit.
If you ended it right there, that's okay, because I know that's tough.
But what I'd like you to do is just take a quick break and do that one more time.
And then you'll be all down with burn and lower body sculpt, and you should feel amazing.
I'm Valerie Waters.
And remember, you are just one workout away from a good mood.