8 Steps to a Bombshell Beach Body - World Physique Magazine

Everyone wants a Bombshell Beach Body!

This month, one of my articles was published in World Physique Magazine, outlining 8 steps you can take to work on building your own bikini body. This is a great article, as it includes some simple, yet effective tips for your diet and also my Sexy Summer Circuit, which will leave you feeling sassy and strong! It is the perfect mix of cardio and strength training, guaranteed to raise your heart rate and build long, lean, sexy muscle!

You can read the full article in the Summer Edition of World Physique Magazine, which if you are not familiar with, is a fabulous magazine full of great fitness and nutrition articles, written by fitness pro's, including pro fitness and bikini competitors, bodybuilders, trainers and nutritionists.If today is the day that you have wanted to try something new in the gym, then print off my Sexy Summer Circuit and get to it! 

 I also encourage all of you to visit my official Facebook page, as I regularly post exclusive workouts and fitness tips there. 

Be fit & well :)

Courtney

What exercises can I do to tighten my inner thighs?

Hi Everyone,

This week in my "Ask the Trainer" column (courtesy of the amazing Slim Secrets) I was asked a very popular question that concerns most women...

Hi Courtney! What exercises can I do to tighten up my inner thighs?

The inner thighs are a trouble-spot for most women and usually are one of the last places that seem to shrink with regular exercise. Using cardio workouts to burn off the extra 'layers' on your body, you can then work your inner thighs with these moves:

- Plié Squat

- Side Lunge

- Cable Adduction

Try for 3 sets of 15 reps per exercise.

If you really want to tighten up those inner thighs, then do these exercises up to 3 times a week, on non-consecutive days, or add them to your normal leg routine.

Be fit & well :)

Courtney 

Other cool places you can interact with me - Facebook - Twitter

3 step guide to gorgeous glutes

 Hi Readers!

I get many requests from clients for exercises that tone and shape the glutes and the secret to a "perfect behind" is working this area in all directions. Working the three major muscles, the gluteaus maximus, medius and minimus, you can sculpt and shape your glutes to perfection!

Need to lift, tighten and tone your tush? Try my gorgeous glutes workout below. For maximum results, do this workout twice a week and include some weight to increase the intensity.

Move 1: Side Step Up

Standing alongside a bench or step, step up with your left leg, so that your right leg is still on the ground. Squeeze your glutes and push through your left heel, driving your right leg up. Lower right leg down so the ball of the foot touches the floor and immediately lift again. Complete for 15 reps then change sides.

Repeat 3 x 15

Move 2: Squat with leg raise

Standing with your feet wider than shoulder width, toes pointing forward, squat down sticking your bottom out behind you. As you straighten up, extend your left leg out to the side into a leg raise. Hold for 1 second and lower down. Return to the squat position and continue for 12 reps.

Repeat 3 x 12

Move 3: Lying Glute Squeeze

Lie flat on your stomach with your arms folded under your chin. Keeping your legs straight, point your toes and slowly raise your left leg vertically, until you feel a squeeze in your glutes. Make sure you keep your hips flat on the floor. Lower and repeat for the right side.

Repeat 3 x 12


Bonus! Finishing Move: Pop Squats

Standing with your feet wider that shoulder width, jump in so that your feet are close together and then explosively jump out again into the squat position. This is a plyometric move, so you should be moving quite quickly between each section of the move. Continue this move until failure! (Pop squats are quite taxing on the knee joints, so if you have knee concerns then skip this one).

Have a great weekend and remember to hit the gym, drink plenty of water and snack of some delicious Slim Secrets bars :)


Courtney

PS: Want daily fitness tips in your Facebook stream? Visit my page here!

Courtney Barber for Slim Secrets - 4 Moves for Great Glutes

Hi Everyone,

How was your weekend? I hope you have been enjoying my weekly blog so far and learning some new information about fitness that may help to motivate you this month. If you tried my Instant Cleansing Tips let me know how you went. (If you missed this post, check it out here http://www.facebook.com/note.php?note_id=10150376678256240).

Over the past week I have been sampling all of the delicious Slim Secrets products which I was yet to try and let me tell you, they are amazing! The Wanted! Under 100 Calories bars are a delicious treat and with 4 yummy flavours they certainly hit the spot after dinner! I am currently eating the Vanilla Almond Bar. If you are one of those people who end up snacking after dinner, keep a bunch of these healthy bars in your cupboard. I also have been loving the Protein Shots. Just add water and your done!

As you would have seen on the Slim Secrets Facebook Page, we have just launched the Ask the Trainer tab (http://www.facebook.com/SlimSecrets?sk=app_195223123884422), so get those questions ready and send them through! I have already received a bunch of questions and love answering them for you, so keep them coming! I received a question last week about toning your glutes and the best exercises to do. I thought I would share this little workout with you all so you can benefit:

4 Moves for Great Glutes

Get a great booty with this glute sculpting circuit! Complete 15-20 reps of each exercise and move onto the next one. Rest 1 minute between circuits. Repeat 3/4 times.

Plie Squat

- Begin in a wide stance with toes turned out.

- Bend the knees and lower down into a squat, keeping knees in line with toes, abs in and back nice and straight, chest up.

- Only go down as low as you can without compromising your flexibility or your balance.

- Push back up without locking out your knees.

- Keep the tension on your inner thighs and glutes.

Squat

- Begin with legs wider than shoulders, toes straight forward.

- Pretend you are sitting down on a chair, so bend your knees stick your glutes out and lower (putting a chair behind you is a great way to start)

- Push back through your heels and stand up straight.

- Only go as low as you feel comfortable for your knees.

On the Spot Lunge

- Stand with left foot forward, right foot back about 3 feet apart.

- Bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down.

- Keep your body straight and hold your abs in as you push through the front heel and back to starting position.

- Don't lock the knees at the top of the movement.

Donkey Kick

- Get on all fours on mat (hands under shoulders, knees under hips).

- Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.

- Your foot should be flat with bottom of shoe facing the ceiling.

- Lower knee without touching floor; lift again.

- Switch legs; repeat.

After this you will definitely be feeling the burn! Let me know how you go with it over the next week or so! If you feel as though you need to add resistance to this circuit, hold some dumbells or a weight plate. I would love to hear from you!

Enjoy the week and keep active!

Courtney