Workout Wednesday - Rear Fly with Booty Kickback

1.  Stand strong with one foot slightly off of the ground and hold your weights directly in front of your body.

2. Keep your arms and legs straight and strong as you begin to kick your leg back and hinge at the hips.

3. Fully kick back lifted leg with a slight bend in standing leg.  Keep back straight and make body parallel with the ground.

4. Keeping this straight and strong form, extend and lift both arms back into a rear fly and think as if you are pinching a pencil between your shoulders and upper back.

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