The above video details how to properly warm-up before exercising. This should be done for any strenuous activity: weight lifting, running, or any competitive sport. The benefits of the warm-up include: reducing the risk of injury, increasing mobility, teaching proper movement patterns and increasing performance. Look good, feel even better, all in under five minutes!

To recap the exercises:
Exercise                                               Reps                      Muscles
1. Side-to Side:                                  8/side                   Low-Back
2. Scorpion:                                        8/side                   Low-Back
3. Birdog:                                             8/side                   Glutes, core, low-back
4. Rocking Ankle:                              8/side                   Calves
5. Cheat Push-up:                            10                           Shoulder Blades
6. Wall Slide:                                       12                           Shoulder Blades
7. Windmill:                                        10/side                 Back, Shoulder, Legs
8. High Knee Walk:                          5/side                   Glutes
9. Hip Swing:                                      10/side                 Hip
10. Squat to Stand:                          8                              Legs
11. Gravedigger                :                               5/side                   Legs, Core, Shoulder, Back
12. Walking spider-man:               5/side                   Hips, Legs

Bootycall 101: How to Develop a Firm Booty in no Time

Sir Mixalot you had it wrong, I don’t like big butts, and I cannot lie. I like a firm booty and if you do too, then this routine is for you. Want to develop Beyonce’s booty without all the attitude? Does your butt`s shape resemble the Great China Wall? Want to turn those saggy baggys into buns of steel? Here is a great twenty minute glute specialization routine that will have people saying “heyyyy baby’s got back!”. Here is the video:

To summarize the workout:
Workout
Kettle Bell Swing (or Dumbbell) 1 min
A1 Glute Bridge activation 3 sets x 10 reps per side, hold one sec top
A2 Sumo Deadlift 3 sets x 8 reps, rest 60 seconds, repeat
B1 Alternating Reverse Lunge from Deficit 3 sets x 8 per side
B2 Pull Through 3 sets x 15 reps, 60 seconds rest, repeat
C Supine Hip Lift With Plate 3 sets x 8 reps per side, hold one sec at top 60 seconds rest

Tempo, control the lowering portion, explode and squeeze at top

Use a weight that you feel comfortable using. Gradually attempt to increase the intensity by increasing both weight and volume. Perform three times per week, after your normal workout. Do this for four weeks. WARNING: Omar Isuf is not to be blamed for you receiving a dramatic increase in cat calls (or any other forms of sexual harassment).

How’d this routine treat your buns? Let me know below!

Are you one of the many silent suffers of TT (also known as thunder thighs)? If you’ve been trying to get rid of those pockets of fat and are still stuck, don’t worry. My name is Omar Isuf and I’m here to help.

 If you are cursing the bodyfat gods (they do exist) about why you store fat in this area, don’t worry its genetic. This pear shape distribution is largely genetic, but can be compounded by poor diet, pregnancy, and improper training. Fortunately, you are reading this. In order to fix this we must burn the fat, and tone the thighs.

Here is a video detailing what to do:

What is this plan going to do? Its going to melt the fat off the thighs and give them a firm solid tone.

Exercise Routine (Perform 3 times per week)

Warm-Up: Skipping for 5 minutes

Quad stack, for the quads
A1 Mountain Climbers 3 x 50/leg
A2 Alternating jump lunges 3 x 8/leg
A3 Wide Stance Jump Squats 3 x 15 
A4 Close-Stance Bodyweight Squats 3 x 20
Rest 75 seconds repeat

No balonie here: firm hamstrings
B1 Romanian Deadlifts with bar plate 3 x 12-15 reps
B2 Swiss Ball Leg Curl 3 x Max

Rest 60 seconds repeat

Inside and outside of the thighs
C1 Side Lunge with light weight 3 sets 10 per side
C2 Pendulum Step-Over 3 sets 15 per side
Rest 60 seconds repeat

PW Cardio: You will be performing sprints, either
5x 100m
6x 80m
8x 60m

Go forth and conquer! And if you want a further resouce, a good book is The New Rules of Lifting For Women, which details further movements and reasons as to why people fail and how you can succeed!

Omar Isuf is a highly regarded Personal Trainer and is dedicated to your fitness success. Make sure to subscribe to his website to stay ahead of the pack and get the results you want! (go here!).