Cassey Ho is the founder of the insanely popular POP Pilates workouts.

Image via Blogilates YouTube

If you’re a Cassey Ho fan (raises hand!), you’ll be excited to learn that the Pilates instructor is bringing her famous and effective POP Pilates workout to 24 Hour Fitness gyms. While a few of the clubs already have the classes on their schedules, the new workout will be rolling out to all markets this fall. What can you expect? Well, the mat-based class will deliver a total body workout that’s low impact (so little to no jumping). And, if the instructors are as fun and upbeat as Cassey, you’ll be guaranteed to have a good time while lifting and pulsing through lots of reps.

If taking the class in person just isn’t doable you can still enjoy the workouts at home. Cassey’s website is packed with free fitness videos, nutrition tips, and mucho motivation—it IS where POP Pilates began after all! So grab a yoga mat because these are 10 of her best workouts you can do in your living room, for free.

1. New to Pilates? This beginner routine will quickly acquaint you.

2. Wake up your muscles and get #UpNOut. Think of it as your body’s cup o’ Joe.

3. This routine uses a pillow to activate all of your ab muscles. Um…genius!

4. Prepare for leg circles and lifts galore!

5. This is the fast and effective routine to do when you’re short on time but still want a killer workout.

6. Hellooooo booty! You’ll be feeling the burn just where you want it.

7. Unroll your yoga mat. This routine features some of Cassey’s favorite ab exercises.

8. This one is all about your arms and shoulders, and includes the fun single chest press pulse exercise.

9. It’s a butt workout, but there isn’t a single squat.

10. This routine is a bit longer (17 minutes) but definitely worth it. Cobra push-ups…oh yes!

Photo Credit: Instagram, YouTube

“Do these moves in the cool comfort of your home, or take a walk, find a shady spot, and do them outdoors,” says Bloom. “They’re low intensity so you won’t ruin your blow-out. but you’ll still get amazing results.”

1) Sliding Door Bridge

Begin on your back with your knees bent, feet flat on the floor. Lift the hips up into a bridge. Keeping your hips square and level, extend one leg out straight. Open the extended leg to the side. Keep the range of motion small, only going so far that you can maintain a square pelvis. Close the leg back to start. Repeat for a total of 8; then do the opposite leg.

2) Supported Bicycles

On your back, prop yourself up on your forearms with your elbows under your shoulders. Scoop your belly and soften your rib cage back towards the floor to find a long c-shape with your spine. Draw your belly button into your spine as you fold your knees in to float over your hips. Extend one leg straight to 45 degrees. Flex the foot and slowly lower the leg as low as it will go while maintaining the deep c-shape position. Draw the knee back in to switch sides. Alternate for 12 reps on each side.

3) Hover

Begin on all-fours, hands and knees, with your toes tucked forward. Find a long, neutral spine and engage your abdominals, wrapping your low, deep belly around your waist. On an exhale, lift both knees off the floor, maintaining the reach of your head away from your tailbone. Hold this position as you perform alternating thigh circles: lift one knee up and back to hip height, as though your foot could stand on the ceiling, circle it around to the side like a fire hydrant, then place the foot back down. Alternate for 12 repetitions on each side.

4) Kneeling Side Legs

Begin kneeling on your right knee with your left leg extended out to the side in a triangle and your left hand on your left hip. Lean to the right to bring your right hand on the floor under your right shoulder, keeping the right arm straight. Your torso should be facing front like you are in a side plank but with the bottom knee on the floor. This is your starting position. Lift the left leg up to hip height. For 12 reps, bend the knee in as far as you can while still maintaining a neutral spine. Lengthen it back out long, extending it slightly above and behind the hip to the back diagonal. Switch sides to perform 12 reps with the right leg.

5) Sans Pool Swimming

Begin lying on your stomach with your arms extended overhead by your ears. Float your chest up into a long arch. Reach your arms and legs out to lift them off the floor while keeping your belly deepening in and up. Slowly begin to flutter the arms and legs like you are swimming. Inhale for 4 beats then exhale for 4 beats for a total of 12 breaths

Hot Body Workout: Your No-Fail Beach-Ready Plan

You’re almost at the midpoint of our Bikini Body Countdown, which means you’re well on your way to wowing everyone with your sleek new shape. This hot body workouts from New York City trainer Dominique Hall give extra attention to your tough-to-tone backside while still sculpting your entire body and burning oodles of calories. If you’re just joining us, dive in. Between these routines and your new success checklist, we have you covered-so you can be uncovered this summer.

Hot Body Workout: How it Works

  • Do this routine 2 or 3 days a week (not on consecutive days). Warm up with at least 5 minutes of cardio.
  • Do 3 sets of 8 to 12 reps with heavier weights on days 1 and 3. On day 2, use lighter weights and do 3 sets but double the reps (aim for 16 to 20).
  • Do the moves in order, resting for 45 seconds between sets. Choose a weight that allows you to maintain good form but is difficult to lift by the last few reps of each set.

Hot Body Workout: What You’ll Need

A pair of 5- to 8-pound and 10- to 12-pound dumbbells, a bench, a resistance band, and a stability ball. Find them all at any sporting goods store.

Go to the Hot Body Workout

  • By Holly St. Lifer

Whether you’re breaking a sweat regularly or totally slacking, it’s time for a change. To get a smoking hot bikini body this summer, you have to shock your muscles to get it into sizzling shape.

It takes about three weeks for a fit woman to adapt to a new routine, says metabolic training expert B.J. Gaddour, CEO of StreamFIT.com. That means as you do a workout over and over again, it eventually gets easier and your body doesn’t have to work as hard. In this case, effortless isn’t a good thing: When your body isn’t challenged, you burn fewer calories and your metabolism and results flatline—exactly what you don’t want to happen when your goal is scoring a bikini body.

To burn more fat and build more lean muscle, you have to throw your body a curveball. Enter our one-of-a-kind beach-body plan, created by Gaddour. These innovative moves are likely new to you–and your muscles. They’ll work your entire body in a fast-paced series that will stoke your metabolism and jack up your heart rate. According to researchers, training this way can torch about 500 calories an hour, plus an extra 300 calories in the 24 hours after your workout. What’s more, the plan is super-simple. All you need are two pairs of dumbbells (one light and one heavy; try five to 10 pounds for the lighter ones, 10 to 20 pounds for the heavier set, and adjust if needed), and each routine takes a little more than 30 minutes.

More: For more Bikini Ready workouts, learn how to Lift It, Shape It, Tone It, in 30 Minutes or Less!

Get With the Plan
You’ll complete three workouts a week on nonconsecutive days, alternating between workout A and workout B. For each workout, perform the 10 moves on these pages as a circuit. When you’ve finished all of them, rest for a minute, then repeat the entire circuit two or three more times.

Workout A: Use the heavier weights. For each exercise, perform as many reps as you can in 30 seconds. Rest for 30 seconds between exercises.

Workout B: Use the lighter weights. For each exercise, perform as many reps as you can in 50 seconds. Rest for 10 seconds between exercises.

Print the Bikini Body Workout!

1. Sumo Deadlift Shuffle

Kagan McLeod

Grasp one end of a heavy dumbbell with both hands, arms hanging straight in front of you, and stand with your feet about shoulder-width apart, toes turned out slightly. Step your left foot out to the left, bending your knees and pushing your hips back to lower yourself into a squat until the other end of the dumbbell hits the floor. Explosively push off your left leg and bring your feet together, then repeat with your right leg. Continue alternating.

2. Dumbbell Shotput Press

Kagan McLeod

Hold a dumbbell in your right hand just above your shoulder; place your right foot two feet in front of your left, knees slightly bent. Drive through your right heel and press the weight overhead, pivoting your feet to the left to turn 180 degrees. Reverse the move to return to start. That’s one rep. Switch sides halfway through the set.
Quick Tip: Make it harder and recruit more muscles in your thighs, by bending your knees deeper at the start.

3. Dumbbell Pivoting Goblet Squat

Kagan McLeod

Stand with your feet hip-width apart and hold one end of a dumbbell in both hands in front of your chest, elbows bent. Bend your knees and push your hips back until your thighs are parallel to the ground. As you stand, pivot both feet 90 degrees to the right (b). Rotate back to center and quickly complete another rep, rotating to the left. Continue alternating.
Quick Tip: You can sit back onto a chair or bench and pause briefly at the bottom of each squat. This guarantees that you recruit your glutes.

4. Split-stance Alternating Bent-over Row

Kagan McLeod

Hold a pair of dumbbells and stand with your left foot two feet in front of your right. Hinge forward at the hips to lower your torso toward the floor, dumbbells hanging under your shoulders. Pull the right dumbbell toward your chest; then lower your right arm while rowing the left weight toward your chest. Continue alternating.
Quick Tip: Alternating places a greater demand on your core and lower back to stabilize and fight rotational forces. To make the move easier, raise and lower both weights together.

5. Dumbbell Walking Halo

Kagan McLeod

Hold a dumbbell horizontally in front of your chest. Step forward with your right foot and circle the weight clockwise around your head. Take a step with the left foot, moving the weight counterclockwise. Continue alternating.
Quick Tip: Make this harder by doing walking lunges instead of taking regular steps

6. Dumbbell Skier Swing

Kagan McLeod

Hold a pair of dumbbells at your sides and stand with your feet hip-width apart. push your hips back and bring the weights slightly behind you, then quickly thrust your hips forward and squeeze your glutes as you swing the dumbbells above your head. Return to start and continue in fluid motions.
Quick Tip: Your knees should never go beyond your ankles, and they should bend only slightly (as you push your hips back). The movement and power should come from your hips and glutes.

7. Dumbbell Blast-off Pushup Hold

Kagan McLeod

Get into a pushup position, your hands resting on dumbbells and feet slightly more than hip-width apart. Push your hips back until they’re near your ankles, keeping your body low and back flat. Quickly push through your toes back to the starting position. That’s one rep.
Quick Tip: If your form starts to falter, hold the top of the pushup position.

8. Dumbbell Rotational Lunge

Kagan McLeod

Hold the ends of a dumbbell in front of you at shoulder height, arms extended. Step your left foot back, bending both knees and lowering the dumbbell to the outside of your right hip. push through your right heel to return to start. Repeat, stepping your right foot back and moving the dumbbell to your left hip. Continue alternating.
Quick Tip: Keep your belly button forward, which makes your core work extra hard.

9. Dumbbell Drop-step Overhead Ax Chop

Kagan McLeod

Grab one end of a dumbbell in both hands and hold it overhead, standing tall with your feet hip-width apart. Step your right foot back, rotating 90 degrees to the right, and lower the dumbbell behind your head as you bend your knees. push through your right heel to return to start. Repeat, stepping back with your left foot and pivoting to the left. Continue alternating.
Quick Tip: Don’t lower into a squat, but bend your knees slightly.

10. Dumbbell Side Plank Archer Rows

Kagan McLeod

Get into a pushup position with your hands resting on dumbbells and feet slightly more than hip-width apart. Row the left weight to the side of your chest while rotating to the left into a side plank. Reverse to return to start. Switch sides halfway through.
Quick Tip: With each row, squeeze your shoulder blades together.

Confession: Gyms intimidate me. Trainers intimidate me. Weight machines intimidate me. Or at least they did. I was the girl in the last row of the spin class or hidden in the corner of bootcamp, desperate to be invisible. Working out was a necessity—for my health, both physically and mentally—but the daunting task of just doing it and wading through my insecurities left me stuck in a never ending cycle of a stop-start fitness routine.

At the end of the very, very tough two weeks, I lost six pounds and two inches off my waist.

Things changed a little when I challenged myself to run the New York City Marathon last November. For four months, I ran at least three times a week (towards the end that meant up to 18 miles at once!). As expected, I crossed the finish line with a ““You are THAT bitch!” mentaility, but my back and knees were a wreck from overcompensating because I pushed my body without having built muscle support.

Then, I didn’t workout for a whole month.

As a jumpstart to my eternal (yet never fulfilled) New Year’s resolution to “exercise more,” I wanted to prove to myself that I could make working out a lifestyle, not a special occasion. I wanted to get stronger. I won’t lie and say I didn’t want to also see myself look more toned in form-fitting clothing (of course I did), but more than anything I decided I wanted to feel more in control of my body. I wanted to learn more discipline. I wanted to reset myself from my sugar obsession. I wanted to get fit—quick. So, I dove right into a 14-day transformation challenge created by celebrity trainer Ngo Okafor, who trains the likes of Brooke Shields, Helena Christensen, and Naomi Campbell. He and another trainer, Sean Webb, took me under their wings at his Okafor’s new gym in NYC’s Flatiron District, Iconoclast.

At the end of the very, very tough two weeks I lost six pounds, two inches off my waist, and learned I could, indeed, quit sugar. I worked out nearly two hours a day, everyday, just like his celebrity clients could—something hardly sustainable for the average person—but fully immersing helped me make exercise finally a part of my daily routine.

“I’ve been doing this for years, playing around with a combination of exercises to find a combination that would make clients look better the quickest. I test it on myself first,” Okafor tells me. One of the catalysts for creating this program was that about a year ago, he had a client who was an actor and preparing for a TV episode where his character would be nude the entire time. The two of them worked together for three weeks to get results. “It wasn’t until I had finite short-term quick goals like that that I actually started putting the transformation plan into a format,” Okafor says.

Here’s how my two weeks went down.

Courtesy

The Plan

I would be working out every single day for 14 days. Weekdays, I’d come into Iconoclast to train with Ngo or Sean, then on the weekends I was instructed to take a cardio class like SoulCycle. There were no days off, and I was to follow an elimination diet where I give up refined carbohydrates, sugar (even fruits), dairy, alcohol, and stick to just vegetables (but not starchy ones like sweet potato) and lean meats.

“The key thing is the dramatic transformation is supposed to be a kick start to reset your system,” Okafor tells me. It sounded exactly what I was looking for.

The Workouts

I started every single morning at 7:30am with a 10-minute cardio warm-up on an elliptical. Then, we’d get straight into a high intensity interval training (HIIT) circuit that involved doing four exercises with bursts of cardio in between. I’d try to go through the circuits three to four times. I finished with 30 minutes of cardio which brought my training time to an hour and a half, minimum. Every day, we alternated upper body days and lower body days.

While people tend to favor either cardio or resistance training, Okafor designed the program to include both so that your heart rate constantly stays up while working out. “I get your heart rate elevated higher than it normally would if you were just lifting weights by doing cardio bursts, so your body continues to burn calories and build and repair,” he explains. “It feels like you’re basically running for 60 minutes.” That is an accurate description of exactly how I felt every session.

It was a huge shift from the strictly running routine I followed prior—but ultimately better for my injury-prone knees and shins. “You’re only getting half the benefit,” he explains. “If you add weight training to it your cardio will be better and you’ll be stronger so you won’t get injured.”

Here’s an example of what a leg day with just bodyweight would look like:

  • Walk sideways down a hallway and back with a resistance band on thighs
  • 20 squats with resistance band
  • Lunge down the length of a hallway and back
  • 20 single-leg glute bridges on each side
  • 60-second plank
  • 20 Toe-touches
  • Ride fan bike for 30 second sprint, 30 seconds rest, three times
  • Repeat circuit 3-4 times.
  • 30 minutes on a cardio machine

Here’s what an upper body day would look like:

  • 20 bicep curls
  • 20 triceps pushdown
  • 20 Lat pulldowns
  • 20 pushups
  • 20 Triceps dips
  • Run on treadmill for three minutes: Start with 6MPH, 4 incline one minute, 6.5MPH 6 incline for one minute; 7MPH, 6 incline for one minute
  • 30 minutes on a cardio machine

Courtesy

The Nutrition

Nutrition would be the biggest, and most challenging, component of the transformation plan. You see, I did not whatsoever eat “clean” or “healthy” to start. I have an insane sweet tooth. It reached a point where I’d reach for something, anything sweet, every single hour of the work day. And, the cravings were constant. I also took full advantage of all the carb-loading you’re encouraged to do ahead of the marathon and that made me very dependent on eating carbs sometimes three times a day: Bread, rice, pasta, you name it. I’m also a big fan of dairy. Cheese! Ice cream! Heaven.

There was no specific diet to follow, i.e. keto or paleo. I just had to learn to resist eating any refined carbs, dairy, sweeteners, fruits, beans, legumes, corn, and beverages other than water or black coffee. Once I was past focusing on what I couldn’t have, I actually realized I could have a lot of variety in my meals, which mainly consisted of vegetables and protein.

“The first few days may have you feeling a little lacking in energy, but I promise that you’ll be pleasantly surprised by how quickly your body adapts to a low-carb environment and you’ll also love how you feel as you progress through week two,” Okafor wrote in his instructions to me. “Just fill half your plate (a regular-sized meal plate, not one of those massive plates that you get when you eat out at a restaurant) with lean protein and half your plate with vegetables.”

One Day of Meals

BREAKFAST

One cup of plain oatmeal.

LUNCH

1 1/2 large turkey/vegetable meatballs with steamed broccoli and string beans.

SNACK

Handful of plain almonds.

DINNER

Balsamic baked chicken breast with roasted brussel sprouts (lemon squeeze for flavor).

What to Expect

Okafor warned me that the first adjustment during this program would be weaning off of sugar. “Consuming fewer calories than usual can make you lethargic. You’re tired and your body is exhausted, and it’s just tough to make it through the day,” he warned me. In the first three days of the 14-day program I felt sugar withdrawal—hard. I was sleepy, and slow, and my cravings were so, so bad. I felt a dull, ache-y headache on my left temple that persisted day and night. It didn’t help that office birthdays and festive dessert deliveries my way meant sugar galore. I pushed through and, by the end of the first week my body adjusted. It got easier and easier to say no to sweets.

Miraculously, cutting carbs, dairy, and the other restricted food were much, much easier. Also, giving up alcohol was more annoying, if anything, since my job takes me to so many social situations where drinking is expected. Seltzer and lime became my best friend.

The other difficult part of the program was adjusting to the workouts themselves and the fast pace of it all. “There’s really no rest and it’s done in a way that your body is fatiguing, your lungs are fatiguing–you could get lightheaded,” Okafor said. That’s exactly what happened on my very first workout with him, which was a legs-focused circuit. By the end of it, I genuinely felt nauseous and had to lie on the floor with my legs up to get blood flowing back up to my upper body.

Over time, I’d be able to do the exercises more quickly, with mere seconds between each set instead of minutes. I noticed changes in my strength, fast (for example, on week one, I could barely do five regular pushups, by the second week, I was doing 20 in a row). Even looking in the mirror, I could tell my shoulders, arms, and back were more defined while my glutes looked more lifted and legs and waist overall seemed whittled down.

“When you put pressure on the body, it either breaks or adapts. It was just enough pressure for your body to adapt, and it does so quickly because it wants to live,” Okafor explained. “We fear the pain and toughness of any situation, but what we don’t realize is how resilient the human body is and how smart the human body is.”

Courtesy

The Takeaway

After two tough weeks, I ultimately lost six pounds, two inches off of my waist (nine inches off my body overall), and I could see the changes. Friends and colleagues did, too. My face thinned out. My stomach flattened. Even my thighs got leaner. Most importantly, I felt great.

I no longer let intimidation sink me whenever I walked into the gym. I feel more confident using equipment machines and weights—and now know not only what to do, but exactly what exercises make sense together and are most effective. One month after the project, and I’ve consistently weight trained three times a week, reveling every time I increase in weight or push through more reps than I was able to do the week before.

That being said, I found it extremely difficult to fit in working out a minimum of an hour and a half, at least five days a week with my super busy work schedule. Unless you have an insanely flexible schedule or complete control over the structure of your day (like only the rich and famous can have), it is an exhausting commitment and definitely not sustainable for the average person whose job doesn’t require them to be super fit. I could, however, see someone doing this in the short term before a wedding or other big event.

I feel less of a victim to my cravings.

While I would never volunteer to restrict myself from all the joy I get from food forever—it was no fun having to go on a date drinking seltzer and the time I could only eat bok choy when my coworkers grabbed lunch at a dimsum spot was pretty tragic—I feel less of a victim to my cravings. I am more in control of my eating habits than ever. During the experiment, I actually cooked at home and prepared lunch ahead instead of resorting to Seamless. I also learned that what I’m eating makes the biggest, biggest difference in how I look in feel. I could run 30+ miles a week (like I was during marathon training), but if I’m not paying attention to what I’m eating, I’m canceling my own hard work out.

The experiment ended right before a big holiday party I was hosting. I picked out the tiniest silver dress, hoping to show off my results. The week prior it was a teensy tight but this time, it easily slipped right on. All night, friends were commenting not only on how i looked, but how much confidence I was radiating having proved my own strength to myself. While I definitely planned to take all the workouts I learned and immediately signed up for a gym to keep going, I loosened up on the strict eating guidelines. That holiday party, my carb-deprived self happily scarfed down some spaghetti. It’s all about balance, right?

Kristina Rodulfo Beauty Director Kristina Rodulfo is the Beauty Director of Women’s Health—she oversees beauty coverage across print and digital and is an expert in product testing, identifying trends, and exploring the intersections of beauty, wellness, and culture.

Work Bitch

You wanna?
You wanna?

You want a hot body? You want a Bugatti?
You want a Maserati? You better work bitch
You want a Lamborghini? Sip martinis?
Look hot in a bikini? You better work bitch
You wanna live fancy? Live in a big mansion?
Party in France?
You better work bitch, you better work bitch
You better work bitch, you better work bitch
Now get to work bitch!
Now get to work bitch!

Bring it on, ring the alarm
Don’t stop now, just be the champion
Work it hard, like it’s your profession
Watch out now, cause here it comes

Here comes the smasher, here comes the master
Here comes the big beat, big beat to blast ya’
No time to quit now, just time to get it now
Pick up what I’m puttin’ down, pick up what I’m puttin’ down

You want a hot body? You want a Bugatti?
You want a Maserati? You better work bitch
You want a Lamborghini? Sip martinis?
Look hot in a bikini? You better work bitch
You wanna live fancy? Live in a big mansion?
Party in France?
You better work bitch, you better work bitch
You better work bitch, you better work bitch
Now get to work bitch!
Now get to work bitch!

Break it up, break it down
See me comin’ you can hear my sound
Tell somebody in your town
Spread the word, spread the word

Go call the police, go call the governor
I bring the treble, don’t mean to trouble ya’
I make it bubble up, call me the bubbler
I am the bad bitch, the bitch that you’re lovin’ up

Hold your head high, fingers to the sky
They gon’ try and try ya’, but they can’t deny ya’
Keep it moving higher, and higher
Keep it moving higher, and higher
So hold your head high, fingers to the sky
Now they don’t believe ya’, but they gonna need ya’
Keep it moving higher and higher
Keep it moving higher and higher and higher

Work, work, work, work
Work, work, work, work
Work, work, work, work
Work, work, work, work
Work it out, work it out, work it out, work it out
Work it out, work it out, work it out, work it out
Work it out, work it out, work it out, work it out
Work it out, work it out
You better work bitch
You better work bitch

How to Get a Hot Body (for Women)

Imagine this. (It happens ALL the time.)

We’re in the gym where I train people, and a new female client comes in. “I need to get a hot body,” she says, “but my current workout isn’t working.”

“Great,” I reply (thinking, who doesn’t love working with a woman who wants to get a hot body). “What does your current workout look like?” I ask as we sit down on the gym’s patio to discuss her training program.

“I do cardio 5 days a week for about 45 minutes, and after I lift 5 or 10 pound dumbbells for 20 reps,” she replied.

“Ok, thanks for that information, now here’s what we’re going to do.” I then describe the awesome metabolic resistance program I have for her, when she interrupts and says, “But what about cardio? And shouldn’t I be doing high reps and light weights?”

“Well, how’s that working for you now? I ask with my bushy eyebrows raised to the top of my forehead.”

“Um, not very good,” she said.

And THAT is when it clicks. That is when women FINALLY understand and get excited about my system.

If you want to have a hot body, you have to train like the girls who have hot bodies.

And who has them?

Pro athletes – Train with short, burst interval training
Fitness models – Train with challenging resistance
Jessica Alba – Uses metabolic resistance training
Flavia Del Monte – I’ve watched her workout, she’s AWESOME
Turbulence Training clients – Use the best workouts in the world

So, where does that leave you?

If you want to get a hot body…a sexy, curvalicious body, one that doesn’t just ‘turn heads’, but practically ‘snaps’ the necks of men who walk by you – at any age – then here’s what you need to do:

First, you’re going to get Flavia’s proven program. Like I said, I’ve trained side-by-side with her at Powerhouse Gym in Tampa, Florida, and she’s got curves in all the right places, plus she does awesome workouts.

Grab Flavia’s hot body program here <= Half price sale starts today

Second, once you have her program, send me an email to:

And I’ll send you my “TT Booty” program – for free. My gift to anyone who gets Flavia’s program and starts working on getting their hot body today.

==> Get Curvalicious at HALF price PLUS “TT Booty” for free

Flavia’s system uses “Targeted Metabolic Training” to put curves in all the RIGHT spots.

If you want a hot body, if you want to lose fat, if you want to look great in your swimsuit, and if you need to look good FAST, then grab your 1/2 price copy of Curvalicious now.

Let’s get hot,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Craig Ballantyne

If you want to double your income, work less, and become the ambitious millionaire you’ve always wanted to be… Craig Ballantyne is the coach who will help you do it. With more than 20-years of experience as an entrepreneur and five 7-figure businesses under his belt, he specializes in helping “struckling” entrepreneurs get out of the mud and build the business of their dreams. To see if you qualify for Craig’s “Millionaire Coaching Program” send an email to [email protected] with the subject line “Millionaire”.

You wanna hot body – Picture of Britney Spears – Piece of Me, Las Vegas

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Avengers star Chris Hemsworth basically proved he’s the real life Thor in a new workout video.

Yes, the Marvel actor was pure flames as he showed off his strength by lifting some pretty heavy weights in front of the camera.

After bulking up his biceps, the 36-year-old then ran from one end of what we can only imagine is his back garden to the other – and we’ve got to say, we’re impressed.

Alongside the clips, the father-of-three teased his fans, as he wrote: ‘It was so hot my shirt literally burst into flames, luckily I was wearing my favourite pair of fire retardant shorts.

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‘Give this circuit a go 6 times through @centrfit.’ We’ll leave that to you, Chris.

Chris Hemsworth so ‘hot’ he’s on fire in new workout video (Picture: Chris Hemsworth/Instagram)

Right on cue, fans flocked to the comment section where they thirsted over the star.

‘Oh good lord,’ one wrote, while another added: ‘I think I’m about to burst into flames just watching this.’

Someone else joked: ‘Well I’m just gonna sit here and watch this all day.’

Just recently, the resident yoga instructor of Chris and his wife Elsa Pataky’s fitness app, Centr, spoke to Metro.co.uk about their vigorous workout routines.

You’re welcome (Picture: Chris Hemsworth/Instagram)

Chris and his wife Elsa Pataky’s yoga instructor revealed their workout routine (Picture: FilmMagic)

That’s right, Tahl Rinsky revealed all the secrets and it sounds virtually impossible.

She told us: ‘Most people if you set goals to change your body I think everyone can. But I don’t think everyone can look like Chris Hemsworth

‘And do you want to look like Chris? First of all he’s six foot, he’s huge. If you’re five-foot-two you’re not going to look like Chris, you’re not going to grow!

‘We need to put things in perspective and draw inspiration from them. What they do beautifully, is they set goals and they work hard. They don’t laze around.

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‘They’re not going to sleep in and eat ice cream if they have a goal. When you set your goals remember who you are.

‘Chris and Elsa work hard; they’re organised.’

Got a showbiz story?

If you’ve got a celebrity story, video or pictures get in touch with the Metro.co.uk entertainment team by emailing us [email protected], calling 020 3615 2145 or by visiting our Submit Stuff page – we’d love to hear from you.

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Mia Khalifa Shares Hot and Sweaty Gym Workout Videos on Instagram

Former adult movie star Mia Khalifa shared with her Instagram followers videos of her glutes workout in the gym. Khalifa, who is now a sports commentator, is very active on social networks.

She often shares her experiences from the gym with her fans and sometimes jokes about why she started exercising in the first place.

In one of the stories, she said: “I’m in the gym, sweating and being miserable for you, so that I can look good for you! So, you are welcome. Sign up for my network so you can pay my gym classes, and thus to I look good for you!”

The 26-year-old Khalifa and her friend boasted about their abs after the workout and temporary “You” tattoos. Check out the picture.

Read Also: Top 5 Strange Facts about Mia Khalifa

Image source: Instagram

Recently, she posted a video also from the gym, which she captioned with: “This is the video of the first and last time my ass looks like a shape that’s not “flapjack”.

View this post on Instagram

In case you were wondering what it looks like to do Lagree with zero weight resistance. Shoutout to @superbinx for compromising her form to get this video of the first and last time my ass looks like a shape that’s not “flapjack” 🥞

A post shared by Mia K. 🇱🇧 (@miakhalifa) on Dec 6, 2019 at 8:26am PST

Hot body work out

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