By now, you’ve probably sleuthed your way to seeing Feeling Myself (#squadgoals) in its entirety, you know, bypassing the monthly subscription to Tidal. We won’t tell. So you’ll get what we mean when we say we’re currently on Nasty Gal buying one-pieces and floral bucket hats (yeah, we’re going there) for our summer of wading in kiddy pools with our faux fur coats on and mowing down on burgs. You also can’t deny how wickedly toned Bey's and Nicki's legs and, ahem, butts looked in the mélange of pants-less get-ups (#squatgoals). It makes us question two things: is Beyoncé actually mortal and does this mean walking out sans bottoms is now considered appropriate (Bey has influenced more obscure trends, non)? If the latter is any indication of how this summer is going to be full of shorter (the shortest?) hemlines even part to the cut-off variety, we’re going to have to start doing something, like now. That’s where Danielle Hopkins, fitness manager at Equinox, comes in, to show us three crazy-good leg and butt movements to tone and prep for our cheek-y 501s.
Move #1
Alternating Rear Lunge
TARGETS: Quads, Glutes, Core
Begin with both feet on top of the step or bench, holding the kettlebell by the handles, bell up. Step back and lower into a lunge, making sure you keep your hips square to the front of the room and most of the weight in your front leg. Return to start position and switch sides. Alternate for a total of 20 reps (10 on each leg)
Alternating Rear LungeTARGETS: Quads, Glutes, Core
Begin with both feet on top of the step or bench, holding the kettlebell by the handles, bell up. Step back and lower into a lunge, making sure you keep your hips square to the front of the room and most of the weight in your front leg. Return to start position and switch sides. Alternate for a total of 20 reps (10 on each leg)
MOve #2
Front and Side Lunge
with Kettlebell
pass through
TARGETS: Quads, Glutes, Hamstrings, Core
Stand with the legs parallel, holding the kettlebell low. Step forward to perform a front lunge and simultaneously pass the kettlebell through your front leg with one hand, returning to stand as you grab the kettlebell with the other hand. Next, step into a side lunge (same leg) and as you pass the kettlebell through your inner thigh in the same manner, Repeat for total of 5 on one side, then switch lead legs.
Front and Side Lunge with Kettlebell pass througHTARGETS: Quads, Glutes, Hamstrings, Core
Stand with the legs parallel, holding the kettlebell low. Step forward to perform a front lunge and simultaneously pass the kettlebell through your front leg with one hand, returning to stand as you grab the kettlebell with the other hand. Next, step into a side lunge (same leg) and as you pass the kettlebell through your inner thigh in the same manner, Repeat for total of 5 on one side, then switch lead legs.
Move #3
Figure 8 Squat
TARGETS: Quads, Glutes, Core
Stand with your feet parallel, holding the kettlebell with both hands. Drop into a squat position and pass the kettlebell hand to hand, threading it through your legs, drawing out a figure 8 pattern with kettlebell.
Figure 8 SquatTARGETS: Quads, Glutes, Core
Stand with your feet parallel, holding the kettlebell with both hands. Drop into a squat position and pass the kettlebell hand to hand, threading it through your legs, drawing out a figure 8 pattern with kettlebell.