Flexibility Stretch Class In this class we will focus on our bodies and allow ourselves to unwind and destress while working on our flexibility and muscle support.

A Yoga Session for all Levels Discover inner harmony through gentle stretches, mindful breathing, and positive energy!

The “King of all Exercise”, the back squat builds strength, power and size. It strengthens the glutes, hamstrings and quads.  This is your ‘ass-to-grass’ exercise: #bootychallenge #booty3000 A.    Stand with your feet shoulder-width apart, toes turned outward slightly… B.    Kick your hips back and bend your knees to lower into a deep squat, keeping your chest lifted drive through your heels to power back up.      Do 100 reps (5 sets/20 ; 10 sets/10).   Crushed it!  Now share it! @wadebelfon #booty3000 #bootybywade

BOOTY 3,000 - Day 2 | REVERSE LUNGE Take a step back for strong thighs.  Reverse lunges tone your entire leg. #bootychallenge #booty3000   A.    Stand tall with your hands on your hips and take a large controlled step backward with your left foot.  Lower your hips so that the front leg becomes parallel to the floor with your right knee positioned directly over your ankle.  Your left knee should be bent at a 90-deree angle and pointing toward the floor with your left heel lifted.   B.    Return to standing by pressing your right heel into the floor and bringing your left leg forward, alternate leg.  That’s one rep.   Do 100 reps (5 sets/20 ; 10 sets/10).   Crushed it!  Nailed it!  Share it! @wadebelfon #booty3000          Subscribe to YouTube for daily demo of exercise  --

Tone your booty like whoa!  The stiletto squat strengthens the legs, glutes, and calves and increases your balance and core stability for a sexier walk that ensures you make a show-stopping entrance.  Strut your stuff, sexy butt! #bootychallenge   A.    Start standing and lift heels high like you’re wearing heels.  Keeping you abs engaged slowly drop into a squat bringing your hips to knee height. B.    Squeeze your glutes and return to your starting position.  That’s one rep.   Do 100 reps (5 sets/20; 10 sets/10)   Crushed it!  Nailed it!  Share it! @wadebelfon #booty3000    Consistency gets results!  Keep working on your dream body with a 7-Day Pass to my virtual gym!  Click here to get started: https://www.wadebelfon.com

The booty is kind of a big deal.  As your biggest muscle, it’s also your laziest muscle and you have to make it work! BOOTY 3,000 is a 30 butt exercise calendar where I challenge you to do 100 reps of the best butt shaping exercises known to personal trainers for 30 days.  It’s designed to get your butt tight, toned and strong!   It’s not too late to join us – click here: https://www.wadebelfon.com/booty3000 #bootychallenge   BOOTY 3,000 – Day 4 | CURTSY LUNGE Curtsy to your work so far Queen.  The curtsy lunge targets your inner thighs and is one of the best exercises to perk up that butt.  You will look taller and thinner, with a rounder backside.  A staple in your shape-up routine.      A.    Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.  Make sure your front knee is aligned with your front ankle. B.    Return to standing, and switch sides.  That’s one rep.   Do 100 reps (5 sets/20; 10 sets/10)   Crushed it!  Nailed it!  Share it! @wadebelfon #booty3000    Consistency gets results!  Keep working on your dream body with a 7-Day Pass to my virtual gym!  Click here to get started: https://www.wadebelfon.com

It’s not too late to join the Booty 3,000 30-Day Challenge!  – click here to get going!: https://www.wadebelfon.com/booty3000 #bootychallenge   The front squat is the kissing sister of the back squat just with the barbell placed across the front side of your shoulders instead of your upper back.  This exercise in particular strengthens your thighs and butt muscles so squat to do it!   A.    Stand tall in a shoulder-width stance with feet pointed out.  If using weight, rest barbell on top of chest.  Use an overhand grip to securely hold bar with fingers.  Triceps will remain parallel to the floor in order to support the weight of the bar.   B.    Inhale and slowly descend hips until thighs become parallel to floor.  Keeping weight stationary.  Pause at the bottom of the squat and then quickly drive hips back to starting position.   Do 100 reps (5 sets/20; 10 sets/10)   Crushed it!  Nailed it!  Share it! @wadebelfon #booty3000    Consistency gets results!  Keep working on your dream body with a 7-Day Pass to my virtual gym!  Click here to get started: https://www.wadebelfon.com

It’s not too late to get in on the Booty 3,000 30-Day Challenge.  Get started today: https://www.wadebelfon.com/booty3000 #bootychallenge   The more you work your lower half, the faster you’ll see results and the single leg glute bridge will get you perfect legs, but just as important, is doing the move correctly.   A.    Lie on your back with knees bent, feet shoulder-width apart and 12 inches from glutes.    B.    Lift your right leg so it’s straight up in the air at hip height with your foot flexed.  Keeping your upper back on the floor, engage your glutes, drive through your left heel, and raise your hips off the ground until your knee, hips, and shoulders form a straight line.  Pause at the top, squeeze your glutes for one second then lower back down to start.  That’s one.  Then switch legs.    Do 100 reps (5 sets/20; 10 sets/10)   Crushed it!  Nailed it!  Share it! @wadebelfon #booty3000    Consistency gets results!  Keep working and make your dream body a reality!  Get started today: https://www.wadebelfon.com

You still have time to join the #booty3000 challenge team! https://www.wadebelfon.com/booty3000 #bootychallenge   Training all angles of the lower body muscles will get you the results you desire! The sumo squat emphasizes the muscles of the inner thigh as well as the glutes, quads, hamstrings, hip flexors, and calves   A.   Stand with feet wider than shoulder-width apart and toes slightly turned out.  Place hands on hips. B.    Push hips back and squat down, keeping chest up and knees out.  Then stand back up to starting position.  That’s one rep.   Do 100 reps (5 sets/20; 10 sets/10)   Crushed it!  Nailed it!  Share it! @wadebelfon #booty3000    Consistency gets results!  Make your dream body a reality and join us today https://www.wadebelfon.com

It’s not too late to join Booty 3,000, the 30-day ultimate butt shaping challenge! https://www.wadebelfon.com/booty3000   We are on a roll, lifting, tightening and toning your lower half.  Squat, lunge, glute bridge…clamshell?  Named for the way your legs and hips resemble a clamshell, this exercise is a targeted leg and hip strengthening exercise that will tone your glutes, specifically they shape the outside of your butt.  No equipment is necessary but loop a resistance band around both thighs just above your knees to step it up a notch!    How to do the move:   A.   Lie on your side, with your feet and hips stacked, legs and knees bent at a 45-degree angle and your head resting on your arm.   B.    Keeping yours abs engages and your heels touching each other, raise your left kneed as far as you can without rotating your hip or lifting the bottom knee off the floor.  Hold for second, squeezing your glutes at the top before slowly lowering your knee to starting position.  That’s one rep.     Do 100 reps (5 sets/20; 10 sets/10) Go for the burnout and do all 100 in a single set!   Tip: No shame.  Use your free arm and place your hand on our upper glutes so you can feel the glute muscles working throughout the exercise.    Don’t let your efforts be in vain, continue on your journey to building the best butt you possibly can and become a member of the dream booty team at www.wadebelfon.com

We are just getting into the thick of this 30-Day booty shaping challenge! It's not too late for you to join us! https://www.wadebelfon.com/booty The pencil squat will alter the way you feel in your body and how you look in your pencil skirt. Doing these targeted squats will give you a better shaped butt. How to do the move: A. Start with feet slightly wider than shoulder-width apart, and squat down until your legs are nearly parallel to the floor. Keep your arms straight down between your legs and jump out of the squat to stand with your feet back to shoulder-width. B. Jump back into the squat position. That’s one rep. Do 100 reps (5 sets/20 ; 10 sets/10) Rep it and get visible results! Consistency gets results! Make your dream body a reality and join us today https://www.wadebelfon.com Crushed it! Nailed it! Share it! @wadebelfon #booty3000

I've designed this 30-day butt challenge with the overall goal of sculpting your bum from every angle, but I can guarantee you'll feel a lot more badass after you finish today's challenge!  It's not too late to join us!  https://www.wadebelfon.com/booty3000   How to do the move:   A.   Start by standing about 2 feet in front of a knee-level bench or step.  Lift your right leg up behind you and place the top of your foot on the bench or chair. Your feet should still be about shoulder-width apart, and your right foot should be far enough in front of the bench where you can comfortably lunge — hop around a bit so you can find the right spot. If a closer foot position works, just ensure that when you lower down, your left knee doesn’t fall over the line of your toes. While engaging your core, roll your shoulders back and lean slightly forward at the waist, beginning to lower down on your left leg, bending the knee, stop when your left thigh is parallel to the ground. B.    Push up through your left foot, using the power from your quads and hamstrings to return to standing.  That’s one rep (on one side).  Repeat for the desired number of reps on this leg, then switch, putting the left foot up on the bench or chair.   Do 100 reps (5 sets/20 ; 10 sets/10) Rep it and get visible results!   Coach workout tip: You are doing it right if you feel the “burn” in your front leg, particularly the quadriceps of your front leg. Consistency gets results!  Keep working on your dream body!  Click here to get started: https://www.wadebelfon.com

Today’s theme song is “Drop it Low”...drop it, drop it, low low girl, and keep it moving! Take your squat from side to side to strengthen your outer and inner thighs and sculpt a strong and shapely butt.   Join the Booty 3,000 30-Day challenge and build your dream! Click here: https://www.wadebelfon.com/booty   How to do the move:   A.   Start with feet hip-distance apart and sit back into a squat position. B.    Step wide to one side staying in your squat position, return to starting position and then side squat wide in the other direction.  Stay low.  That's one rep.   Do 100 reps (5 sets/20 ; 10 sets/10) Rep it out and get visible results!   Consistency is key!  Join us to continue what you started...your best butt is possible!  https://www.wadebelfon.com

Welcome to Day 12 of Booty 3,000 for your best butt!  Click here to join us. https://www.wadebelfon.com/booty #bootychallenge   Get pumped for this next level, butt-burning, thighs-on-fire power move.  Your booty will thank you with a firmer, plumper backside.   How to do the move:   A.   Start standing with feet shoulder-width apart.  Jump your left leg forward and your right leg back into a low lunge, with both knees at 90 degrees.   B.    Now jump up and switch your legs so that you land in a low lunge with your right leg in front.  That’s one rep.   Do 100 reps (5 sets/20 ; 10 sets/10) Rep it and get visible results!   Consistency is key!  Join us in building your dream butt!  https://www.wadebelfon.com    Connect with me! Instagram: https://www.instagram.com/wadebelfon

Let today’s butterfly 🦋 exercise inspire your own butt shaping metamorphosis.   Click here if you want some sexy glutes: https://www.wadebelfon.com/booty3000  #booty3000   🦋 How to do the move:   A.  Lie faceup, your knees bent (loop a resistance band around your thighs, just above your knees to intensify the exercise).  Bring the bottom of your feet together and open your knees to the side toward the floor   B. Lift your hips and squeeze your glutes at the top.  Return to start.  That’s one rep.     Do 100 reps (5 sets/20 ; 10 sets/10) Rep it and get visible results!   Consistency is key!  Continue to bubble your butt at home and join us for your best butt possible!  https://www.wadebelfon.com Connect with me! 🦋 Instagram: https://www.instagram.com/wadebelfon

Day 14 you’ll turn up and work ALL the muscles in your lower body for that fire booty 🔥 JOIN THE BOOTY BURN today at https://www.wadebelfon.com/booty3000 #bootychallenge This is how you do it: A. Stand tall with your hands overhead palms facing each other.  Take a large controlled step forward and lower your back leg with your knee bent at a 90-degree pointed to the floor with your heel lifted. B. Return to standing by pressing the heel of your front foot into the floor and then step the back foot forward to standing; then step forward with the same foot as if taking a step. That’s one rep. Do 100 reps (5 sets/20; 10 sets/10) Go for the burnout and do all 100 in a single set! Share your wins on Instagram and tag me @wadebelfon #booty3000  Consistency is key!  Maintain a good routine to keep your booty looking its finest!  Book your live virtual training sessions today! https://www.wadebelon.com    Let's get it! 💪🏿 Coach Wade

Time to make that booty pop 💥  It’s day 15 of #booty3000 #bootychallenge and we are well on our way to sculpting your best butt! JOIN the booty squad today! https://www.wadebelfon.com/booty This is how you do it: A. Stand straight with your legs together and extend your arms with your palms facing each other.  Your arms should be parallel to the ground.  This is your starting position. B. Squat and simultaneously open your arms so that the wrist is in-line with your shoulder.  Then get back to the starting position. That’s one rep. Do 100 reps (5 sets/20; 10 sets/10) Go for the burnout and do all 100 in a single set! Share your wins on Instagram and tag me @wadebelfon #booty3000  Consistency is key!  Maintain a good routine to keep your booty looking its finest!  BOOK your live virtual training sessions today!    Let's get it! 💪🏿 Coach Wade