#WorkoutWednesday this #TIU move is great for total body toning without having to use any weights.  Karena & Katrina deem it the Bonzai Booty haha... gotta love them!

To do the Bonzai Booty:

1. 1. Start by lifting one knee and twisting with your elbows to touch the knee,  keeping the standing leg strong. 2. Lower knee and come into tabletop position with your back straight.
2. 3. Lift the same leg as you used to lift your knee straight into the air.
3. 4. Repeat for 20 reps on one side.
4. 5. Repeat 20 more reps for the opposite side.

Target those obliques with this simple variation on a sit up.

1. Start by laying on one side with your knees bent,  hands behind your head,  and chest pointing directly up at the ceiling. 
   
2. Crunch up from your center and really focus on tightening your obliques while lifting up your core.

Repeat for 50-100 reps on each side or 3 sets of 20 reps incorporated into an ab circuit.

This awesome abs exercise comes from a core focused yoga sequence by Tara Stiles. What's so great about this move is that it works both the upper and lower abs.

1. Lie on your back, tucked into a ball, making sure to glue your lower back to the floor.
2. Extend your legs and arms straight into the air. Round your back as much as possible and reach for your toes.
3. Extend your legs in front of you, and arms straight behind your head. Keep your heels hovering just above the ground and lower back glued to the floor.
4. Come back into a ball and repeat for 12 total reps.

Watch Tara Stiles "Crazy Core Building Routine" here.

Renegade rows are a complete upper body exercise which help build a sexy back, tighten your core, and of course tone those arms. To do Renegade Rows, you will need to grab a pair of dumbbells.

1. Begin by placing each dumbbell underneath each of your shoulders.  Grabbing each dumbbell, come up into a high plank position. Maintain a straight back and firm core.
2. Row your right dumbbell up and down for 10 to 20 reps.  Each time you row up, focus on squeezing those upper back muscles.
3. Place your right dumbbell down and switch over to the left, rowing the dumbbell for about for another 10 to 20 reps.
   
4. Add this to your upper body routine for a total of 3 sets of 10 to 20 reps.

Talk about a total body workout! The hee haw, as the Tone It Up girls call it, works your quads, upper and lower back, core, and shoulders all in one move. I could not believe what a killer it was the first time I did it in a Tone it Up YouTube video, the "Sandcastle Workout". Now it's become a staple for me to do on those days when I'm just feeling the need for some total body toning.

To do this move begin by grabbing a set of dumbbells (5-10 lbs is good):

1. Come into an upright position on your knees with the dumbbells at your side.

Keeping your back straight, slowly lean back, tightening your quads. As you lean back, raise your dumbbells to shoulder height.

Repeat for 3 sets 10-15 reps. OR try this complete workout:

The reason why I initially got into yoga was because I needed some way to stretch and avoid injuries from running, without actually stretching.  Through my journey in doing yoga, I have absolutely fallen in love with the practice. It has not only opened my shoulders, hips, and hammies, but also my mind. Yoga allows the body and mind to work together, become strong, and flow freely.  

Repeat this move for 20 reps, and incorporate into your abs routine.  

Photo Credits: Natalie Rich 

Photo Credits: Natalie Rich

Depending on your current ab strength, perform 100 reps, 2 sets of 50 reps, or 4 sets of 25 reps of these sit-ups.
Each week, try to increase the number of reps you do.

Photo Credits: Natalie Rich

For best results, push yourself!  If you have a strong core, do 100 reps/50 reps on each side.  If you are looking to build up your core, begin with doing 50 reps/25 on each side, take a break to work another muscle group like arms, then do another set of 50 reps/25 on each side.  Continue to work up to doing 100 reps straight through.

Photo Credits: Natalie Rich