"Integration" refers to integrating multiple muscles at once, rather than just working one at a time. After all, when you're lifting a bag of groceries in the kitchen or hoisting your luggage into the overhead compartment of an airplane, you're not just using one muscle group. You're bending, twisting, and stretching, using compound movements that incorporate your arms, back, core, and legs. So imagine how effective it is to train all of those muscles simultaneously. Not only does it protect you from aches, pains, and risk of injury, but it will optimize coordination, balance, and agility. Best of all? It revs your metabolism - and your calorie burn - through the roof.
Try adding these moves to your routine - they're fun, functional, and will make your Fast Track results even faster!
BOTTOM BLASTING MOVES
Step Back Lunge with Cross Chop
Reach your arms diagonally across your body to the left as you step back with your right leg and dip into a lunge. Pull your arms across your body to the right hip as you slide your right leg back to standing. Repetitions: 12 on each side.
Tips:
a) Step back far enough into the lunge so that the front knee is directly over the front ankle.
b) When your arms reach diagonally above your shoulder, hold your core muscles tight to keep the lower back from arching.
c) The move can be done with a towel or hand weights.
For a challenge, lift your knee toward your chest, balancing on one foot instead of coming just to standing.
Squat with Rotating Twist
Stand with feet hip distance apart, holding light weights in each hand. Push your hips back until your knees are bent to about a 90-degree angle, pulling weight to your chest. As you rise keep the left foot and hip parallel but pivot on the right toe, turning your whole body to the left. As you pivot on the right toe, squeeze the right glute while bringing the weights overhead toward your left side.
Repetitions: 12 on each side
Tips:
a) As you squat, sit back into your heels and keep your chest up.
b) Squeeze your glute as you pivot.
c) As the weights do overhead make sure that you remain in control. Do not let your back arch or round. Keep your core braced.
