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Happy birthday, Jessica Biel! Get the 29-year-old's arms, back, buns and legs with this circuit-training routine from Tyler English, personal trainer and founder of Connecticut's famed Farmington Valley Fitness Boot Camp. Repeat each move for 30 to 60 seconds, followed by a short 15 to 30 second rest in between exercises. 3 to 5 rounds gets you a total body-sculpting workout. "Be ready to feel the burn and work up a sweat," says English. "After this, you’ll know why Jessica’s butt looks like it does!"

For the "Biel Butt": Forward Lunge. Stand with your feet hip width apart, facing forward; place fingertips behind your head and keep elbows back. Step forward with one leg, driving through the front heel while lowering the hips and bending the rear knee toward the floor, stopping an inch from the ground. Return to standing, then repeat on the other side. Up the challenge by adding dumbbells, or try this Forward Lunge Raise exercise.

For Biel's back: Romanian Deadlift. Start in a standing position with a slight knee bend and the weight (barbell or dumbbells) in front of your thighs. Bend at your hips while keeping your chest out and shoulders down and back. Add a slight arch to your back by working to keep your torso parallel to the floor and avoid rounding your spine. Then explosively push your hips forward to return to the starting position and repeat. Be sure to keep a slight arch in your back by squeezing your back and bringing your chest up.

For Biel's arms: Renegade Row. Start in a push-up position holding a pair of dumbbells. Keep your shoulders over your wrists, upper back flat, hips in a neutral position and feet shoulder-width apart. Be sure to brace your midsection and flex your butt. Without twisting at the hips, pull one arm off the ground in a rowing motion, flexing your back; lower and repeat on the other side. Want to make it harder? Try this Row to Fly exercise.

For Biel's shoulders: Dumbbell Push Press. Stand with a pair of dumbbells just over your shoulders. Brace your midsection and keep your chest up. Gaze forward as you hinge at your hips as if you were going to sit down. Immediately drive up from your hips while flexing your butt, tightening your midsection and pressing the dumbbells over your shoulders. Lower the dumbbells back to the start position and repeat.

For Biel's legs: Dumbbell Jump Squat. Stand with a pair of dumbbells at your hips. Be sure to brace the midsection and flex the butt. Push through the heels and sit back on the hips into a squat position. Without rounding your back, explosively drive off your toes into a jump. Control your body position in the air and land toes-to-heels back into the squat position. For another option, try this Stability Ball Front Squat.

 

Blogger Melissa Pheterson  Melissa Pheterson is a health and fitness writer and trend-spotter. Follow her on preggersaspie.com and on Twitter @preggersaspie.

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