If you don’t know where I currently train clients, let me tell you………I train at BB3 Personal Training And Performance Center.  This incredible facility belongs to a good friend and tremendous trainer Billy Beck III.  We are located in Weston, Florida.  From ropes hanging from the ceiling, to a peg wall, to an enormous boxing ring, to medicine balls, stability balls, bands, sleds, ladders, tires, oh my gosh can you believe that I have not yet mentioned a weight?  Well, we have it all!  And yes, we do have the dumbbells and conventional machines, but honestly we don’t even need them.

The other day a woman came up to me asked me if I would teach her all the exercises that I do with my clients without equipment.  I started to think…….and it was sooooooo many!  Especially for the legs and booty!  And girlfriend, I know you want to work the legs and booty so let me give you a sample workout that you can do right from your home and all you will need is a stability ball.  And like this are many more women fitness plans.

To get a new fat loss workout, click here:  WOMEN FITNESS PLAN

Remember, if you want tight and toned legs and booty, you have to do resistance training (weight-training).  So if you are stuck in the “CARDIO WORLD”, snap out of it and try this awesome fitness plan for women and start seeing some definition in your lower body.

Instructions:  Perform 2 sets of 20 repetitions with 60 seconds at the end of each circuit.  Since you probably have no idea how to perform these exercises, below are the details of the exercise techniques.

Sample Women Fitness Plan

• Stand on 1 leg with a slight bend in the knee.
• Flex the hip of the leg that is not on the floor so that the upper thigh is parallel with the floor.
• Point the toes.
• Keep the core tight and stand with chest up and out and shoulders back.
• With the leg that is up, extend the knee slowly and in a controlled manner.
• Hold the contraction for 2 seconds and bend the knee so that the lower leg is perpendicular to the floor.
• Continue for desired number of repetitions and then switch sides.

• Hold one dumbbell in a vertical position with both hands.
• Place feet in a wide stance with toes pointing out, as in ballet.
• Lift the heals of the floor, and stay on the ball of the foot as the movement is performed.
• Keep the torso erect, head straight forward, and shoulders back and down.
• Bend the hips and knees while keeping the hips in (do not push buttocks out).
• Bend as far as 90 degrees as possible, keeping the heels off the floor.
• Extend the hips and knees, keeping the hips in (do not push buttocks out), and keeping the heels off the floor.
• Come up to full extension, keeping the torso erect, head straight forward, and shoulders back and down.

B1.  Lying stability ball hip extension

• Place a mat on the floor, and lie flat on the back with shoulders down and away from the head and arms extended at the side, palms down.
• Place both feet on the stability ball so that toes are pointing up and heels are pushing down against the stability ball.
• Fully extend the hips by pushing buttocks into extension.
• Be sure to not hyperextend the spine by going to far up.  If there is pain in the lower back because of the movement, be sure that extension is at the hips and not the spine.
• There should be a slight bend at the knees at all times.
• Lower the buttocks to the floor by flexing the hips.
• Once the buttocks touches the floor, engage the core by pressing the back against the mat or by pressing the belly down towards the spine.  This will help ensure the spine doesn’t go into hyperextension when the hip extends.
• Fully extend the hips again by pushing buttocks up.
• Continue movement until set is complete.

• Place a mat on the floor, and lie flat on the back with shoulders down and away from the head and arms extended at the side, palms down.
• Place both feet on the stability ball so that toes are pointing up and heels are pushing down against the stability ball.
• Fully extend the hips by pushing buttocks into extension.
• Be sure to not hyperextend the spine by going to far up.  If there is pain in the lower back because of the movement, be sure that extension is at the hips and not the spine.
• There should be a slight bend at the knees at all times.
• Keeping the hips up in extension, roll the ball in with the feet until the ball of the feet are on the ball.
• Maintain buttocks up at all times.

• Lie on a stability ball so that only the upper back and shoulders are on the ball.
• Feet should be shoulder-width apart, and legs at a 90 degree bend.
• Raise one foot off the floor and keep it slightly bent at the hip and knee.
• Foot should remain pointing forward, and heel down.
• Place hands across the chest or on hips.  If off balance, place both hands on floor for support.
• Flex the hip by bringing the buttocks down towards the floor.
• Slowly and in a controlled manner, extend the hip by pushing the buttocks up and squeezing the glute.
• Be sure to not hyperextend the spine by going to far up.  If there is pain in the lower back because of the movement, be sure that extension is at the hips and not the spine.
• Continue movement until set is complete, and then switch.

B4.  Bum burner Isometric hold
Maintain the position of the bum burner with upper back on the stability ball.
Keep both feet on the floor, and fully extend the hips by squeezing the glutes.
Maintain this position for 30 seconds.

  Enjoy!

If you start this program, you should also get the "Virtual Exercise Library".  It is a CD ROM that contains every exercise imaginable with detailed descriptions like the ones above and pictures of how to perform the exercises.  Get it now:  "Virtual Exercise Library".