It's been a while since I've done a #WorkoutWednesday post, so here's a great total body strengthening move! the side raise and squat targets your glutes (especially that "saddlebag" area), quads, shoulders, obliques, and upper back.

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:

1. Start in a squatting position with knees bent and pushed out to the sides, big toe mounds pressing firmly to the ground, and back straight.  Hold your weights down at your sides.

2.  Come up out of squat, keeping your back straight. Curl and bring elbows in line with your shoulders in a 90 degree position, preparing for a pressing.

3. Raise arms up and over your head, reaching your full extension.

4. Squat back down, maintaining correct form, and repeat.

For this arms and booty exercise, I suggest using 5-20 lb dumbbells, and repeating exercise for 3 sets of 10-20 reps.

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.  

Photo Credits: Natalie Rich

When I first began yoga, I never dreamed of accomplishing arm balances such as this one.  The more I went to classes and practiced, it became a euphoric addiction to push myself to the next level and use my inner and outer strength to trust myself and come into poses like firefly.  I learned, that with the right attitude and appropriate steps taught by my instructors, anything is possible... so, you can do it too!  Try the below steps.

Photo Credits: Natalie Rich

Photo Credits: Natalie Rich

This move targets so many different muscles in the body which will help to get your heart pumping and increase your metabolism.  You will feel lots of work going on in the thigh of the standing leg by balancing and keeping the knee lifted. In your extended back leg, you will be working your hamstrings and butt.  The rear fly part of this move targets your shoulders and upper back.

Photo Credits: Natalie Rich

This move is great for working the back of the arms and the upper back.  To really make sure to create definition in that upper back, act as if you are pinching a pole between the back of your shoulders when you perform the row.

Photo Credits: Natalie Rich