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At long last (and after major hype), Britney Spears’Femme Fataleis out!
Then reach right arm overhead to left and left arm across to right.
Next, bend forward from hips so torso is parallel to floor; repeat arm reaches.
Then fold body completely forward and reach arms to front.
Do sequence 20 times.
for the next minute.
Give your legs a break with a leaning reach: Sit on floor, legs extended.
Bend left knee; place left foot flat against right inner thigh.
Pull toes toward you.
Hold for 30 seconds.
Switch sides; repeat.
Then, finish off with another minute of jumping jacks or jump rope.
We’d like to take these four minutes to focus on our upper body.
Bend forward slightly at waist; extend arms to sides at shoulder level, palms forward.
Let arms follow; look at left hand.
Do 25 reps. Switch sides; repeat.
Repeat both arm exercises from the beginning until the song ends.
“I Wanna Go”
Use the heavy beat of this jam for some serious leg work.
Pull your feet forward back to the squat position and stand up.
Add a jump for extra burn.
Stand back up for lunges: Stand up straight, hands on your hips, feet 6 inches apart.
Step forward with your right leg until your knee reaches a 90 degree angle.
Keep your weight on your heel through the entire movement.
Drive your heel into the floor and step back.
Switch legs and repeat.
Do 15 reps on each side.
Repeat the sequence until the end of the song.
Use this evenly-paced tune for a fanny firming workout.
Thiscapoeira movetones your glutes, abs and shoulders: Start in push-up position.
Do 12 reps. Switch sides; repeat.
Turn your attention to your thighs with aleg tap: Stand with feet hip-width apart, hands on hips.
Step back into a lunge with left leg, lowering until right thigh is parallel to floor.
Shift weight to right leg and stand, knee soft.
As left leg comes forward, tap back of right calf with left foot (as shown).
Do 12 reps; switch legs and repeat for one set.
Repeat sequence until the end of the song.
“Big Fat Bass”
Brit used to be known for her killer abs.
Now, the mom-of-two’s middle is still worth envying.
Start chiseling your core with the pilates-inspiredmodified hundred: Lie faceup, legs raised, knees bent 90 degrees.
Inhale as you pump arms up and down five times, then exhale and pump five more times.
Do 10 times, for 100 pumps.
Take things up a notch with atorso hold: Lie faceup with arms extended behind head.
Lift shoulder blades and legs, feet together, to form a bowl shape.
Exhale and pull in abs, pressing lower spine against ground.
Inhale, then exhale as you shorten the space between bottom ribs and hips.
Continue for 20 seconds.
