​Kip from Solaris massage is at it again. Somehow she finds exercises that send me home crying. This appears to be a harmless and seemingly easy exercise ... but just wait until your feel the results in a day or two.

STEP #1: Find an elevated seat. We used adjustable steps ... but you can use real steps or a secured chair or bench.

STEP #2: Sit at the edge of the steps.

STEP #3: Place your legs in a V shape with your heels touching the floor.

STEP #4: Lift your left leg up and point your toe away from your body.

STEP #5: Rotate your left leg to the right in a circle ... following your pointed toe.

STEP #6: Continue doing this for 15 full circles.

STEP #7: Place your left heel down on the floor.

STEP #8: Lift your right leg up and point your toe away from your body.

STEP #9: Rotate your right leg to the left in a circle ... following your pointed toe.

STEP #10: Continue doing this for 15 full circles.

STEP #11: Rest.

STEP #12: Repeat.

Kip from Solaris Massage is at it again. Here she is demonstrating a more advanced move that works your entire body. You'll need a BOSU ball for this complicated move.

STEP #1: Place your right foot on the top of the BOSU ball.

STEP #2: Extend your left leg out to the side ... while you are balancing on the BOSU ball.

STEP #3: Next bring your left leg behind your body and perform a curtsy lunge ... leaving your right foot on the BOSU ball at all times.

STEP #4: Step out of the curtsy lunge ... and stand up on the BOSU ball ... catching your balance.

STEP #5: As you do this, lift your left leg out to your side again ... and repeat all of the steps.

STEP #6: Rest.

​STEP #7: Repeat the same amount of repetitions on the opposite leg.

Attempt 10 repetitions on each side. 

NOTE: As always ... form is your top priority. If you feel like your form is slipping or getting sloppy, stop the series of exercises and rest. You don't want to chance injuring yourself with bad form.

​I'm not going to lie. This exercise SUCKS ass ... but it's these types of exercises that really kick up your workout game.

STEP #1: Start off by grabbing a weight exercise bar or weighted barbell that is easy for you to a manage.

STEP #2: Place the weighted bar behind your head ... resting lightly on your shoulders/upper back.

STEP #3: Next ... place your feet about shoulder width apart.

​STEP #4: Squat back by hinging at the hips and pushing your bottom back. You should attempt to reach a 90 degree angle with your squat.

STEP #5: Next ... lunge back with your left foot ... stepping back far enough that when you lunge down, your front knee is at a 90 degree angle ... with the majority of your weight pushing through the heel of your right foot.

STEP #6: From this position, step your left foot back beyond your right foot .... and perform a curtsy lunge.

STEP #7: Bring your left foot back to starting position [shoulder width apart and in line with your right foot.

STEP #8: Next do the same combination move using your right foot.

STEP #9: Continue doing this move for 10-15 repetitions for each leg.

STEP #10: Rest.

STEP #11: Repeat.

NOTE: Make sure your form is on point. If you start to feel yourself get sloppy with the squats and lunges, stop the series and rest. Form is essential so that you do not injure yourself.

Here's yet another use for that Hoola Hoop that has made a comeback in the past few years.

STEP #1: Sit on the floor with your legs spread into a V shape.

STEP #2: Place the Hoola Hoop behind your back ... wrapping your arms around the hoop.

STEP #3: Bend left at the waist toward your left leg. Feel the stretch in your right side.

STEP #4: Bring your upper body along with the Hoola Hoop back to an upright position.

STEP #5: Next ... bend right at the waist toward your right leg. Feel the stretch in your right side.

​STEP #6: Continue this movement for 10-20 repetitions on each side.

STEP #7: Rest.

STEP #8: Repeat.

I have to say ... I love the "Product Placement" in this video ... ha!

In this video, Kip from Solaris Massage is demonstrating another form of the WALKING LUNGE ... that incorporates an upper body coordination aspect.

STEP #1: Start by hold an item like a bat [it can be weighted like the one Kip has, it can be a baseball bat, or it can be anything that resembles a bat ... like an umbrella or broomstick].

STEP #2: Hold this item across your chest with one end lower than the other.

STEP #3: Lunge forward with your left leg. Your step should be wide enough that when you dip down into the lunge, the knee of your front leg should be at a 90-degree angle. Remember to press the majority of your weight through your heel. Do not allow the toes of your front foot to lift from the floor.

STEP #4: As you lunge forward, switch the position of the bat so that the bat crosses the other way across your chest ... creating somewhat of an X shape.

​STEP #5: Bring your right foot forward to match your left foot.

STEP #6: Next ... lunge forward with your right foot. Once again, lunging far enough so that when you dip down into the lunge, your right/front leg is at a 90-degree angle.

STEP #7: As you lunge forward, switch the position of the bat so that the bat crosses the other way across your chest ... creating somewhat of an X shape.
​
STEP #8: Continue alternating the walking lunges between legs and simultaneously switching the bat's position.

Before I begin, I have to say I LOVE LOVE LOVE those striped workout pants.

Kip [from Solaris Massage] in her fashion-forward way is showing us how to execute the BARBELL CALF RAISE.

STEP #1: Stat by grabbing a barbell that is a weight that you can safely manage. I always suggest starting off light ... and you can increase the weight as you grow stronger and as you become comfortable with the entire exercise.

STEP #2: Safely place the barbell behind your head ... resting it on your shoulders/upper back. Keep both hands on the barbell throughout the entire exercise.

STEP #3: Find an elevate place. This could be a step ... or even the base to one of the machines. Make sure that what you are stepping on is secured to the floor ... so it stays stationary as you are doing your calf raises.

STEP #4: Step up on the elevate item so that the balls of your feet at resting on it.

STEP #5: Lower your heels by bending your ankles. You will feel an amazing stretch in your calves.

STEP #6: Next come up on the balls of your feet and flex your feet. You should really feel this position taxing your calves.

STEP #7: Repeat this movement until your calves are fatigued.

STEP #8: Rest.

STEP #9: Repeat.

​The One Leg Dead Lift is similar to the Straight Leg Dead Lift. It is another great lower body exercise that really focuses on building your hamstrings [backs of your legs/thighs] ... and it helps to lift your butt.

STEP #1: Start by placing your feet side by side.

STEP #2: Grab 2 dumbbells and hold them in front of your body.

STEP #3: Stand tall.

STEP #4: Slowly shift your balance to your left foot.

STEP #5: Next ... slowly bend your upper body at the waist. Your right leg should extend behind you as you are hinging at the hips. This helps keep you balanced and will help you from tipping over.

STEP #6: Let the dumbbells and your arms naturally hang in front of you. They will be near your shins at the bottom of this move.

STEP #7: Lower your upper body until you feel a stretch in your hamstring.

STEP #8: Slowly lift your upper body so that you are standing tall again.

​STEP #9: Repeat this movement for 15-20 repetitions.

STEP #10: Repeat the same number of repetitions on your right side as you performed on your left side.

​STEP #11: Rest.

STEP #12: REPEAT.

NOTE: Do not over extend your back by leaning back at the top of the movement. Your body should be in a natural position when you stand up.

NOTE: Make sure your are not curving your back. Instead, try to keep your back straight from your booty to your shoulders.

​NOTE: This should not bother your back. If it does, STOP doing the exercise ... and lightly stretch your back and hamstrings.

The Straight Leg Dead Lift is a great lower body exercise that really focuses on building your hamstrings [backs of your legs/thighs] ... and wait for it ... wait ... for it ... it helps to lift your butt.

STEP #1: Start by placing your feet side by side.

STEP #2: Grab 2 dumbbells and hold them in front of your body.

STEP #3: Stand tall.

STEP #4: Next ... slowly bend your upper body at the waist. Concentrate on pushing your butt out behind you so that you are hinging at the hips.

STEP #5: Let the dumbbells and your arms naturally hang in front of you. They will be near your shins at the bottom of this move.

STEP #6: Lower your upper body until you feel a stretch in your hamstrings.

STEP #7: Slowly lift your upper body so that you are standing tall again.

​STEP #8: Repeat this movement for 15-20 repetitions.

NOTE: Do not overextend your back by leaning too far back at the top of the movement [arching your back]. Your body should be in a natural position when you stand up.

NOTE: Make sure your are not curving your back. Instead, try to keep your back straight from your booty to your shoulders.

NOTE: This should not bother your back. If it does, STOP doing the exercise ... and lightly stretch your back and hamstrings.