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The 5 Best Butt-Shaping Exercises by Fitness Expert Massy Arias

Chicas, see those coconuts behind you?  Don’t let them get saggy; a Latina butt is to be coveted after all. Lift and shape yours with these five exercises designed by fitness expert Massy Arias — BTW, have you seen her coconuts?!  Warning: this will not be easy, but the burn will be worth it next time you throw on your fave bodycon dress.

Squat Jumps for Joy

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TAG YOUR BUDDIES TO CHALLENGE THEM TO THE "ALL LEVELS" JUMP SQUAT CHALLENGE 👇🏽😙 Video shows the move for beginners first, then intermediate, then expert. Chair trick: if you're a beginner using a chai SQUAT JUMPS: plyometric move targeting quads, hamstrings, glutes, calves. Make sure your back is neutral at all times. Push though your heels and not your toes landing softly at all times letting the coconuts and hamstrings do the deceleration for you, not your feet. CHAIR MODIFICATION: using a chair will help you with your squat form, stabilize and balance you during the exercise and make it easier all around. This is great for beginners. BEGINNER: 6 sets of 12 reps (take your time it is not a race 1 min active rest by walking around). INTERMEDIATE: 8 sets of 15 reps (challenge yourselves ,active rest 30s-1:30s walking around) EXPERT: 10 sets 15 reps 45 sec rest with added resistance. remember this is your journey no need to complete all sets within the given time frame based on rest times given…if you need to rest more, do so! #themassymethod #Godschild _________________________________ MENCIONEN A SUS COMPAÑEROS Y DESAFIENLOS AL RETO DE SENTADILLAS PLYOMETRICAS CON MODIFICACIÓN PARA PRINCIPIANTES. 💪 el video muestra el modo para principiantes 1ro, intermedio, y experto. SENTADILLAS pliometricas : mantener una Espalda neutral empujando desde los talones y no los dedos de los pies. Siempre aterrizar suavemente usándo los cocos y femorales al decelerar. PARA MODIFICACIÓN: al saltar aterrizar sentándose en la silla como guía para dar balance y estabilidad. Usar una silla también arreglara tu forma al hacer sentadillas si eres principiante. PRINCIPIANTES: 6 series de 12 repeticiones 1'minuto y medio de descanso INTERMEDIO: 8 series de 15 repeticiones (retense ,de 30s-1min minuto de descanso activo caminando) EXPERTO: 10 series de 15 repeticiones 20 segs de "descanzo" 45segs de descanzo. Recuerden que esta es tu hornada y no tienes que que basarte en el tiempo que te he dado. Hazlo a tu nivel y tomate el tiempo necesario de descanso para hacer la próxima serie! #elmetodomassy #hijadecristo

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Weighted Donkey Kicks

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TGIF and thank God for the donkey raise exercise. To build those coconuts ladies and gents . COCONUT CHALLENGE! WHO ARE YOU GOING TO CHALLENGE? MENTION THEM! Booty building exercise: donkey kick raise with constant contraction of the coconuts by pulsing. How to: with or without weights , if adding weight place a dumbbell betwee the back of your knee and calf muscle. Raise your leg into the donkey kick and as you pulse make sure you're contracting the coconuts like lime wedges. The challenge is simple: 5 sets of 20-30 pulsing reps per side with 20 second rest per coconut. To finish off and get both aerobic and anaerobic benefits , we will finish off with 15-20 mins of stairs either outdoors or at the gym using the stair master ! there you have it. Let's start Saturday with strawberry coconuts In case we gotta put our little black dress on 😍😜 I got you ladies! #themassymethod #godschild ________________________________________ GRACIAS A DIOS QUE ES VIERNES !!! Y GRACIAS A ESTE EJERCICIO Y RETO QUE VAMOS A HACER HOY (o cuando puedan). A QUIEN VAS A RETAR? MENCIÓNALOS AQUÍ! Para construir los cocos: este ejercicio patadas de burro 😂😂😂 estoy traduciendo estrictamente al español porque no tiene nombre . Como hacer: (con o sin pesas) se colocarán una mancuerna en la parte de atrás de las rodillas o donde este cómodo agarrando la pesa con la pantorilla . Eleven la pierna y van a pensar como que están haciendo una patada al aire enfocándose en contraer los cocos y pulsar manteniendo esa contracción. El reto es simple: 5 series de 20-30 repeticiones por gluteo. Con 30 segundos de descanso por serie. Para terminar el reto y conseguir propiedades aerobicas y anaerobicas haremos de 15-20 minutos de escaleras en el gym o en cualquier lugar donde tengan escaleras. Así que ya saben. A hacer este reto porque no sabemos si mañana nos tenemos que poner un vestidito y que mejor manera que con unos cocos trabajados ☝️☺️😜🔥 #elmetodomassy #hijadecristo

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 Targeted Side Lunge

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TAG A FRIEND WHO WANTS AN EXERCISE IDEA TO WORK LEGS, GLUTES AND ABS. THIS ONE IS A GREAT ONE! The side lunge with medicine ball side crunch, a must try. It is great to focus on one body part but if you add another in the mix you will burn more and spend less time in the gym. Muscles worked: the coconuts, hammies, quadriceps, and obliques. 4 sets of 10 reps per leg and you'll feel the 🔥🔥🔥🔥🔥 and work those 🍑 Tip: make sure you are pushing with your heels and not your toes. Heels remain on the ground at all times. If you can't come down with a full range of motion without your heels coming off the ground this means you have really tight calf muscles and need to release with SMR and stretching. If this is the case just go down half way until you listen up those calves. #themassymethod #godschild ________________________________________ MENCIONA A UN AMIGO/A QUE NECESITE UN EJERCICIO PARA TRABAJAR PIERNAS, GLUTEOS, Y ABDOMINALES AL MISMO TIEMPO. La zancada lateral con flexion de oblicuos con bola medicinal the ayudara a trabajar los cocos, femorales, y cuadriceps al mismo tiempo pero también tus oblicuos. Este ejercicio te hará sentir el 🔥🔥🔥🔥🔥 así que trata 4 series de 10 repeticiones por pierna y veras que al día siguiente ciando te sientes te acordaras de mi 😅 Consejo: empujar con los talones y no los dedos de los pies. Tus talones tienen que mantenerse en el piso todo el tiempo pero si no puedes hacer el ejeercicio con un rango de movimiento completo sin que tus talones se eleven esto significa que tus Pantorillas están muy rígidas . Así que necesitas estirar y hacer masage myofacial . Modifícalo bajando hasta donde puedas sin que tus talones se eleven hasta que puedas relajar tus Pantorillas con un rollo de espuma o una pelota. #elmetodomassy #hijadecristo

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Push Up Kickback

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The push up those coconuts challenge 😁😂💪 TAG A FRIEND WHO YOU WANT TO CHALLENGE. Note: the more elevated the surface you choose to do the push ups on, the easier it Is to perform push up. So if you're a beginner use a higher bench or platform to do the push ups. Keep a neutral back at all times And to work your abs keep them nice And right during the entire routine. For the leg m kickback make sure you SQUEEZE THOSE COCONUTS AT THE TOP. Muscles worked: triceps, chest, core, coconuts (a.k.a glutes). Challenge: Beginners: 8 sets until fatigue. Intermidiate: 10 sets 5 reps on each side. Expert: 10 sets of 10 reps on each side. Finish off : 20 mins post cardio (your choice of any machine including jogging, stairs, jump rope at home, dancing ) Ready? LETS GO ! #misbehave #Godschild #yousawithere1st ________________________________ El Reto de pechadas asistidas con elevación para los cocos 😂😁💪 MENCIONA A UN AMIGO QUE QUIERAS RETAR! Nota: mientras más elevada sea la superficie o banco que utilizan para hacer las pechadas, más fácil les será. Si eres principiante usa una plataforma más elevada. Mantengan una espalda neutral y para trabajar los abdominales mantenlos activados y apretados durante hacen esta combinación. Para la elevación de pierna recuerda de apretar esos cocos fuertemente al llegar arriba . Musculos trabajados: triceps, Pecho, abdominales y los cocos (gluteos). Reto: Principiante : 8 series hasta fatigarte no importa si es dos repeticiones. Intermedio: 10 series de 5 repeticiones por pierna. Experto: 10 series de 10 repeticiones por pierna. Terminen con 20 mins de cardio de su preferencia ( incluyendo salto de cuerda, trotar, escaleras desde casa) Listos? DALE! #misbehave #hijadecristo #lovieronaqui1ro

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High Intensity Training

Are you going to pledge to push up your coconuts? Let us know in the comments below!

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These Are The Top YouTube Workouts To Try At Home To Help Keep Those Resolutions

Entertainment

These Are The Top YouTube Workouts To Try At Home To Help Keep Those Resolutions

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With the official start of 2021 – which will hopefully be so much better than 2020 – the desire to be physically fit and achieve that “beach body” (whatever that is) is at a seasonal high. Whether due to a new year’s resolution to get in shape, stay active, lose weight, or simply be more healthy, people are looking for ways to feel and look good despite being under stay-at-home orders.

Across the country, gyms are still closed thanks to the pandemic and many of us are looking for new ways to follow those fitness goals. Enter YouTube: it’s full of incredible, free workouts that are sure to get you motivated. Here are some of our favorites:

The Fitness Marshall

If you’re like me and hate working out, then The Fitness Marshall may be your answer. Fitness guru Caleb Marshall combines hit pop songs — like “Heat” by Kelly Clarkson and “Pony” by Ginuwine — with dance moves that help you break a sweat and have fun doing it. 

Fitness Blender

Run by husband-and-wife team Daniel and Kelli, Fitness Blender is a simple yet great channel. All of their videos are filmed with a white background so you can actually focus on what they’re doing. They have more than 600 full-length workout videos, and more than 150 of those are HIIT (High Intensity Interval Training) to get your body moving and blood pumping. All workouts range from 5- to 45-minutes. While some videos require some basic equipment, many can be done with your body weight alone.

Popsugar Fitness

Filmed in a fitness studio with at least three people, the channels feels a bit like an old-school ’80s workout video, without the signature fashion and hair of course…but it does bring that fun group attitude right to you. The channel has different categories: beginners, HIIT, dance cardio, plus workouts targeted at different body parts. You can also choose a class based on length (10 minutes, etc.) Plus, they have a section full of no equipment cardio workouts so you can get your heart rate up without leaving the house

The Body Coach

The Body Coach (aka Joe Wicks) believes that everyone should be able to work out, no matter their fitness level or budget. The channel has more than 250 videos, including challenges, time-based workouts, and workouts for specific body types. There’s a new HIIT workout every week. One of the coolest parts of the channel is that it also has workout for kids, including a daily P.E. class that might be very helpful for any parents who have basically started homeschooling their kids.

Blogilates

No list of YouTube fitness channels is complete without Blogilates. This widely popular channel has close to 4.5 million subscribers and focuses on POP Pilates, PIIT28 and Bootcamp Sculpting. If you have no clue what those are, don’t worry. You don’t need to understand it to enjoy these workouts.  

Certified fitness instructor Cassey Ho’s friendly demeanor makes laying on a mat and working your core, legs, arms and butt almost enjoyable.

Flightmaster Yoga

This channel is not about being a perfect yogi. The motto of the channel is “It’s not about the pose.” All Lesley Fightmaster wants from you is to show up and do your best. She has a number of full-length yoga practices for anyone at any level. You can start with the for beginner videos and then work your way up to 30-minute practices45-minute hatha practices, and full 1-hour practices. The tone is supportive, comforting, and non-judgemental. Show up and try your best to see what happens.

Roberta’s Gym

Think of Roberta’s Gym as the Alexa of exercising. This animated trainer doesn’t really have a personality, but her on-screen timers and rep counters help you keep track of what you’re doing better than any humanoid.

BullyJuice

Despite the name, this instructor isn’t a bully at all. He offers up super motivational videos that anyone can do from the comfort of their home. And he keeps it simple: 20 minute full body workouts that require no equipment. Yes, some of the workouts will kick your ass but what do they say? No pain, no gain!

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Instagram Fitness Gurus To Follow For Your 2021 Goals

Fierce

Instagram Fitness Gurus To Follow For Your 2021 Goals

Luis Alvarez / Getty Images

Now that we are in the new year you have a chance to try again for that dream body. Clearly, every body is beautiful but everyone has a body they want. if you want to lose weight and get in shape, here are some IG fitness gurus you can follow.

Elias Athie

CEO of Elite Pro Mexico, Athie is an incredibly popular fitness guru. With more than 200,000 followers on Instagram, Athie is ready to teach his followers how to get into the best shape of their lives. Plus, his style is as good as his looks.

Brett Hoebel

This is yoga to another level. Hoebel is a yogi that is going to show you how to get in shape while following yoga’s practices. Hoebel created Sweat with Soul, an apparel line that is “made for sweat and styled for soul.” The positive vibes don’t stop with Hoebel and he can help lead you on your fitness journey.

Massy Arias

Arias is the creator of Tru Supplements, a vegan-based supplement company with products safe for new moms. As a mom, Arias is using her platform to teach women that they can do anything that they set their minds to. Follow her on Instagram to learn tips and tricks on getting the body you want.

Lyzabeth Lopez

Lopez is here to help you get and stay on a fitness plan in your home. Perfect timing, right? Lopez has an app called “Train with Lyzabeth” that offers 10-minut, 30-minute, and 1-hour workouts. The training is easy enough to do at home and is a great way to stay active during these wild times.

Darian Alvarez

Alvarez is the owner of DLAB Team, a nutritionist and personal training company. Don’t sleep on this man’s Instagram. Not only will he teach you some great style tips with those lewks be puts together, but he is also a daily inspiration to keep going for your goal.

Melissa Alcantara

Alcantara is one fitness professional most of us have heard of. The personal trainer is behind Kim Kardashian’s physique. Clearly she knows what she is doing and it very open with her own journey to where she is. Her humble approach to fitness will make everyone believe that they can also do it.

Anllela Sagra

Sagra is shredded. There is no denying that Sagra has put in infinite work to get herself to the body she has now. The fitness professional is another person to follow for the inspiration of knowing that anyone can get into shape.

READ: 21 Ways To Stay Accountable And Motivated About Your Fitness Goals For 2019

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