Free Bikini Body Workout. Get in-shape for summer quickly with this easy-to-follow workout you can do at home or at the gym. Tone your abs, booty, arms, back, legs, and feel amazingly sexy in your own skin.
Wake up & Move!
When you go to sleep at night momentum in your thoughts and body slow down. When you wake up, you have a clean slate opportunity to set an intentional tone for the day.
While you're fresh, play up the excitement of having a brand new day. .Say to yourself, 'I am alive with working legs and the ability to smile. I'm grateful the sun is here. I want to feel sexy in body today, and have things comes effortlessly to me at work today.' This may seen cheesy and lame AF, but it's really not. I'm not lame to ecxite yourself.
You want an amazing life? Well, you've got to have an amazing mindset, and that starts with being creative & present. Alright buttercup, let's say good morning to body with a quick sweat session all before your coffee (okay, fine maybe with your coffee...).
Connect your breathing to your movement. Exhale as your exert your power. For example, in a squat traveling away from the ground and back-into-standing requires a lot of effort to work against gravity, the breath assist to power.
Welcome to The mini BARRE Workout
Your Private Fitness Boutique to train with up to 5 girlfriends for a one hour sweat session! Kathleen carefully designs a BARRE workout that personally attends to each gals body goals. Each session is followed with your choice of a drink:
- Coffee - Tea - Orange Juice
- Protein Smoothie
- Mimosas - Beer - Wine
Chicergy Fitness Boutique is located in Southport Corridor/ Lakeview neighborhood in Chicago. Schedule with Kathleen for one time fun event, or a weekly routine with your girlfriends!
CHIC Kinetic: Free Leg Workout 1
Complete each exercise for 45 seconds doing as many repetitions are you can with excellent form. Take a 15 second recovery, using this time to prep for the next exercise. Ready to build a better booty? Let’s work it.
Warm Up: Get inspired to move.
- SQUAT: eep feet hips width apart, sit deep into heels.
- JUMPING JACK: Keep glutes engaged and squeeze inner and outer hips to support the joints.
- QUICK SHUFFLE: Position body in a wide stance, walk/run on toes as quick as possible.
Circuit 1: You got this, gurl!
Complete exercises 1-3 in a row, then repeat once more.
- PLIE SQUAT: Sit deep with feet in a wide turn out + arms extended out front of shoulders (like frankenstein ). Hold it tight and keep breathing!
- CHAIR POSE: Inner thighs squeeze in a narrow stance, sit deep into hips + arms roll speed bag to in circular motion away from your body.
- AB PLANK + BOOTY SQUEEZE: Arm straight, with hands directly under shoulders. Keep torso long and flat. Alternate lifting one leg of the ground at a time for a single leg glute squeeze.
Round 2: Positive thoughts! be nice.
Complete exercises 1-4 in a row, then repeat once more.
- FORWARD LUNGES: Alternate stepping forward, landing in heel of foot. Exhale as you push away from the ground back into standing, and switch legs. Arms lifts in lateral raise at side (looks like the letter “T” to engage shoulders. )
- LATERAL LUNGES: Alternate legs, one stepping out hips with into a squat and return to standing. Arms reach straight over head to challenge posture.
REAR LUNGE + AB TWIST: Stand tall hands together in prayer pose. Rear lunge with one leg, pause at the bottom to twist core and crunch across the front leg. Return back to standing, switch sides and crunch the other directions. Balance challenge!
- SQUAT + FRONT KICK: Keep feet hips width apart, sit deep into heels. Add a front kick a the top, as you push away from the floor with power.
Share your sweaty success
Tag us on intsagram @chicergy and #chicergyworkouts
Chic-ify Your Body with personalized fitness programs
Created by Kathleen made especially for you.
- Effectively tighten & tone your body.
- Time length of workout adapted to fit into your schedule.
- Online convenience so you have the workouts available anywhere.
- Workouts designed for you, so you'll find something you actually enjoy.
First time starter package, one month program for only $199.
To redeem contact Kathleen with subject line NEWBODYCHIC2017. Kathleen will personally email you to set up your new Kinetic Chic Training Program.