Learn how to do the single leg squat, part of butt-toning strength training exercises for women, in this workout routine. Expert: Erin Sharoni

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Duration : 0:1:1

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Coach Nicole leads you through a fun and effective aerobic workout that burns calories and blasts fat right from your chair. Perfect for all exercise levels! For more exercise ideas and workouts, including a free diet and fitness program, visit http://www.sparkpeople.com today!
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Duration : 0:10:52

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Duration : 0:1:19

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Flavia Del Monte has just released her latest fitness product for females called In Female Fitness Model Body, we discussed three of the most important nutritional considerations in getting that lean sexy body. Now we are going to get into the specifics of how to workout like a fitness model. Here are the three most important elements of a fitness model training program:

HIIT (High Intensity Interval Training): We all know that cardio is important in maintaining a lean sexy body year round, which is what a fitness model needs to do. However, not just any cardio is going to produce that slender, yet athletic and shapely look. To do that, you will need a specific type of cardio that will help preserve lean muscle tissue so you maintain those toned thighs, defined abs, and firm butt while keeping body fat down to a minimum. This is where HIIT is far superior to traditional steady state cardio.

Steady state cardio burns calories while you’re doing it, but HIIT produces an “afterburn” effect where you continue to burn calories at an increased rate for several hours after the workout. To do HIIT, simply choose an exercise (jump roping, sprints, squat jumps, etc) that can elevate your heart rate to near maximum and (after you warm up gradually) perform it at 80%-100% max effort for about 60 seconds. Rest (but keep moving) for 30 seconds. Repeat for a total of 15 minutes. This is a 2:1 work/rest ratio, which is a good place to start. If you have a big photo shoot coming up and you need to drop some weight fast, try a 3:1 ratio 3-4 times per week starting about 2 weeks prior to the shoot.

Progressive Strength Training: The keyword here is progressive. Do you need to lift for hours and hours every week? No, not unless you just want constantly sore muslces and mediocre results.

Do you need to work on increasing your weights to a certain point in order to get that toned, athletic body? Unless you’re one of the lucky few who were born with it, yes you do. The key is knowing which exercises and bodyparts to emphasize. For a feminine fitness model body, you’ll want to focus on single leg exercises for the lower body such as split squats with your rear foot placed on a bench behind you, lunge variations, step up variations, single leg squats and single leg romanian deadlifts.

As opposed to double leg exercises where emphasis is placed on the legs, single leg training promotes usage of the glute muscles, which will help give you that firm and shapely fitness model butt. For a sexy and athletic fitness model upper body, focus on movements such as pulldowns, negative chin ups, overhead presses, overhead tricep extensions and basic bicep curl exercises. Rowing exercises are important for posture, but should be kept to a minimum since they promote thickening of the upper body.

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Duration : 0:7:22

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Duration : 0:2:29

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