We Are Living Healthy

Working Out with Alexis

April 14, 2022 Alexis Perkins Season 1 Episode 152
We Are Living Healthy
Working Out with Alexis
Show Notes Transcript

Alexis Perkins is the Founder and Creative Director of Chair One Fitness. She has always had a passion for fitness, television production, dancing, and public speaking.

As a Magna Cum Laude graduate from Norfolk State University she went on to work at CBS affiliate WTKR News Channel 3 and became co-producer and lead instructor for the 30min television program Fuzion Fitness and Body By Alexis.

Alexis made a huge impact in the fitness world teaching Zumba Fitness internationally and coordinating the LOVE Fest; which became the largest dance fitness event in Hampton Roads Virginia attracting people from all over the United States.

All these paths in conjunction with her close relationship with her grandmother and teaching seniors for years led her to the creation of the nationally accredited program Chair One Fitness. Chair One Fitness not only offers fitness instructors longevity in this field but is also a blessing to all who take the class, overcome physical limitations, and stay active.

It is clear that Alexis is a woman who wears many hats. Her love of fitness and desire to help enrich others shines through in every endeavor.

Tips from Alexis:

-BBL,is one th emost popular treatments for butck augmentation. Find out how you can improve your glutes size with amazing exercises.

-How to strengthen weak glutes?

-What are the best exercises for glutes?

-Why glute strength is important and a workout?

For more information go to:
 https://www.chaironefitness.com

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DISCLAIMER: THE CONSULTATIONS OR INTERACTIONS OFFERED ARE NOT MEANT TO REPLACE A CONSULTATION WITH YOUR PHYSICIAN. THE CONSULTATION IS FOR EDUCATIONAL PURPOSES ONLY AND NOT STRUCTURED IN A WAY TO PROVIDE HEALTH COUNSELING / DIAGNOSING OF ANY KIND. YOU UNDERSTAND THAT WE ARE LIVING HEALTHY IS NOT PROVIDING INFORMATION AS YOUR TREATING HEALTH COUNSELOR, PHYSICIAN, ATTORNEY, LEGAL COUNSEL, EMPLOYER, MEDICAL PROFESSIONAL. We offer no guarantees or promise of results from event nor assume liability for any information provided. 

[00:00:00]

Alexis: Hey, Alexis here certified personal trainer and group exercise instructor. Today, we are at the lovely drop fitness. Now, as you know, one of the most popular cosmetic surgeries right now is the infamous BVL, better known as the Brazilian butt lift. But today we're going to give you three different exercises.

You can do right in the comfort of your own home, that will help you grow those bloop. Naturally, the first move is we're going to be on all fours, just like, so we want to make sure to have a flat back. That means don't have it bent down. Don't have it hunched up nice and flat. We're going to be doing a donkey kick.

So we're going to be raising the. And as you can see, the leg is at a 90 degree angle. When you raise it up, you want to squeeze that glute nice and tight, and then you want to lower it back down. So you're going to raise it up. You're going to squeeze at the top and then lower it back down, always keeping that core engaged.

And if [00:01:00] that's comfortable for you, what you can do is grab a weight right now. I just have a five pound weight. You want to position it directly behind the knee, like, so, and then you're just going to curl it up. Same exact thing, squeeze at the top. Lower it. Squeeze at the top, lower it down. Our next move is a lateral swing.

We're going to be an all fours, just like we were before. And we already went over the rules about keeping that back straight and that core engaged. So what you're going to do is extend one leg out to the back and you're going to raise it up, squeezing that glute, and then you're going to take it over to the side and you're going to raise it back up.

This is great for motion works. Every single part of the balloon. You're going to raise it up. You're going to take it over, make sure to squeeze it at the top. It should be. Lower down, raise it up down and then squeeze. So that's the basic move. I know this one and the donkey kick. You're going to be alternating legs.

So you can do about eight to 15 reps on east side and then switch out. But this third move, I need you to go ahead and roll [00:02:00] over because we're going to be on our. It's going to be a traditional hip. Thrust is great for the glutes. So go ahead and lay on back. You're going to keep your feet flat to the floor.

Knees are going to be up and shoulder width apart. We're going to place our hands down flat on the floor. And what we're going to do is just raise our hips up. If you notice we squeeze at the end, so raise it up, squeeze, and then lower down. This is a mood that you can take. Nice. So raise it up, squeeze the top and then lower it down.

When you feel comfortable with this move, feel free to go ahead and grab a weight. Avid 12 pound with me right now. So what you're going to do is take it, place it gently on your hips and hold it for support. We don't want it falling off. We're going to do the exact same thing. Go ahead and look up to the ceiling.

We're going to raise those hips up, squeezing at the top. We're going to lower it right back down. We're going to raise it up, squeeze it to the top and lower it back down. So there you have it. Three different exercises that are going to help improve those boots.[00:03:00] .