Bootynomics:: Your Body's One Stop Shop

Title: Treadmill ( fat loss and healthy heart)
Runtime: 0:30
Views: 26,288
Description: This is a form of cardio that's great for weight loss! Importantly, it aids in preventing and reducing the risk of chronic heart diseases. So even if your goal is not weight loss , it's still recommended by the US Centers for Disease Control and Prevention that all healthy adults engage in 30 mins of moderate intensity activity on most, if not all, days of the week.

Title: Clamshell ( butt)
Runtime: 0:51
Views: 6,569
Description: Great exercise for butt!!! keep abs in. Choose a weight that's comfortable for you. Make sue you have no movement in your spine. All the work is in your hip .Keep heels together as you raise top knee toward ceiling

Title: Hip Extension with Ankle Weights (butt)
Runtime: 0:57
Views: 26,926
Description: Great for the glutes (butt). try to keep knee at 90-degree, abs in, don't arch back. Lift leg until bottom of foot faces the ceiling

Title: Cable Glute Extension Front and Side ( glutes, quads & hamstrings )
Runtime: 0:55
Views: 10,914
Description: Keep upper body in neutral position, let the hip and thigh do the work, keep leg straight

Title: Kneeling Leg Curl ( Hamstring/back of thigh and butt)
Runtime: 0:43
Views: 16,807
Description: Great exercise for hamstrings and butt! Slow controlled movements, squeeze your glute muscles as you raise leg, keep abs in and concentrate on the movement

Title: Bicycle (toning abs)
Runtime: 0:26
Views: 2,544
Description: keep lower back on floor, try not to let your hands bring your chin towards your chest, abs pulled in and remember to breathe

Title: Overhead Press on Ball ( shoulders and triceps/back of arms)
Runtime: 0:28
Views: 8,269
Description: keep abs in for stability, controlled movements, use weights that's comfortable for you, keep upper body upright and neutral

Title: Knee Up (ab toning)
Runtime: 0:46
Views: 2,359
Description: curl your hips toward chest, movement takes place at hips, keep abs in, breathe, knees bent 90-degree angle

Title: Butterfly Crunch (abs)
Runtime: 0:57
Views: 11,365
Description: the closer the heels are to the hips the more intense this exercise gets. keep lower back on floor. Don't let chin move towards chest, abs in and breathe

Title: MY FAT ASS!!! (Feb/2008)
Runtime: 0:22
Views: 19,417
Description: I was 176 lbs in this video clip. My thighs, stomach and ass was disgustingly fat! I didn't realize how big I had gotten until I seen this clip. Yea, I should have been ashamed of myself and I WAS! It's obvious I was eating more calories than I was burning off. Ladies, this is not cute and I don't consider this being "thick" (fu*k what a man say)...this is fat!!!! Notice how my ass was NOT even round anymore..it was long!

Title: Triceps Pushdown ( triceps/back of arms)
Runtime: 0:20
Views: 3,652
Description: keep body straight, breathe, keep elbows close to body, don't shrug or round your shoulders

Title: Walkin Lunges with Weights
Runtime: 0:17
Views: 3,456
Description: Keep upper body upright, shoulders back, chest up. Bring back knee directly down a few inches from floor. Abs in.

Title: Spinning Bike ( healthy heart, fat loss)
Runtime: 0:15
Views: 9,485
Description: This is a form of cardio that's great for weight loss! Importantly, it aids in preventing and reducing the risk of chronic heart diseases. So even if your goal is not weight loss , it's still recommended by the US Centers for Disease Control and Prevention that all healthy adults engage in 30 mins of moderate intensity activity on most, if not all, days of the week.

Title: Angled Leg Press (hamstrings, quads, glutes)
Runtime: 0:37
Views: 2,178
Description: make sure you keep back and glutes on the pad. You should not feel this in your lower back. I don't lock my knees when my legs are extended. don't hold your breath, exhale as you squeeze legs/thighs up

Title: Back Extensions ( butt, hamstrings, back)
Runtime: 0:31
Views: 31,564
Description: contracting your butt muscles as you raise up helps build the muscles there. Keeping lower body tight, abs in, exhale as you raise your upper body back up in a straight line, don't bend knees. Lower your body down, don't let your body drop down, keep the movements controlled

Title: Wall Sit ( glutes and thighs)
Runtime: 0:50
Views: 5,493
Description: keep abs in, lower yourself and hold position with no movement at all. when thighs start to tremble come up out of it..

Title: Ball Crunch (abs)
Runtime: 0:23
Views: 2,293
Description: keep lower back on floor, keep your chin away from your chest, abs in, and breathe

Title: Side Bends with Weights
Runtime: 0:27
Views: 6,032
Description: use weights that comfortable for you, abs in, make sure you breathe

Title: Lunge with Weights (quads, hamstrings,butt)
Runtime: 0:50
Views: 2,001
Description: keeping upper body upright, chest up and shoulders back. step out with one foot, lower back knee few inches from floor, keep abs tucked in