Throw It Back – May 2017 Fitness

By on May 6, 2017

By Anastasia Prophete

Hello my sexy friends, it’s me your tiny trainer back with another killer exercise program.

Whose ready to show that booty in a teeny tiny bikini or those legs in some form fitted trunks? Well, I am, so I know you are. Let’s get the butt and leg party started. We are going to be doing compound exercises, meaning the use of two joints in one exercise.

Now that we know what we’re doing let’s begin.

Sumo squat with a plate then shoulder press up. You can use 5 pounds all the way up to 45 pounds depending on strength level. This exercise will be 3 sets on 10-12.

Bulgarian lunges holding dumbells of your weight choice are next. 3 sets of 12. How are you doing? Good, grab some water if you need to.

Split jumps (this can be done with or without weights). You will be doing 3 sets of 15. Now, it’s time for the killer… go to the battle ropes if available at your gym. You will performing up downs.

Up downs start in a kneeling position then lift one leg up (remaining in a squat position) then lift the other leg then repeat back down. One minute on, thirty seconds off, three times.

Lastly, jump squats with the battle rope smacking it up and down hard (hey hey get your head out the gutter people). Same as before one minute on, thirty seconds off.

You are done my sweaty beast. Now time for some aminos and protien.

Subscribe to my online training app for exercises and nutrition at

Yours Truly,
Your Tiny Trainer

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