Nicole Mejiaのインスタグラム(nicole_mejia) - 9月21日 01時10分

Beginner/intermediate #fitandthickworkout:
Begin with the legs shoulder width apart and anywhere from 5-25lbs in each hand depending on your fitness level.
The first movement is a straight leg deadlift or an RDL. For straight leg deadlifts, the targeted muscles are the lower back, glutes, and primarily the hamstrings. The arms should be neutral in front of your body with the palms facing towards the body. Keep in mind that although you are holding the weight with your arms, you are not working out your arms with this exercise. The chest should remain out and the back flat and the legs should be staging but not locked. Keep the weight in the heels and throw the hips back. As you bend, remember not to round the back. Pull up through the hamstrings and return to start.
The second movement is a backwards lunge. The targeted muscles for a back lunge are the quadriceps and the glutes. The weights should be at your sides for this portion of the workout. Keeping the upper body erect, step back with the right leg and push back up through the front heel returning to start.
Alternate legs for a total of 24 reps (12 for each leg). @getfitandthick www.getfitandthick.com #fitandthick #fitandthickmovement #bootywork #lungelife

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