Jackie's Cover Shoot for FitnessRx for Women

Jackie makes the cover and feature for the July/August issue of FitnessRx for Women. In it, you'll get her 30-minute killer high intensity power circuit. The issue hit stands on June 30th.

You can take a look at exclusive, behind-the-scenes video of Jackie's photo shoot at FitnessRx.com!

Toning your tush with Jackie Warner

It's time to get ready for spring. Here are Jackie's tips to get your buns ready for that bikini.

1. Deep squats.
Do 10 deep squats, then five squat jumps; then go back to 10 deep squats.

"This is called plyometrics," Warner said. "It's good for someone who isn't in the best shape."

2. Lunges.
Do 20, alternating front to back. To make the workout more intense, add five jumps in between.

"Everyone hates them, but they are effective," Warner said. "This works the gluteus muscle, your hamstrings and your quadriceps. If you add the jumping, it takes you into cardiovascular training."

3. Plié-Squats.
Stand with your legs apart, toes pointed out (think second position, ballet style). Keep your butt and hips tucked in very tight. Do 10 regular squats -- flat-footed -- and then rise up on your toes and do five more plié-squats. Make sure to follow up with a second repetition.

"This works your inner and outer thighs," Warner said. 'When you are up on your toes, you are working your calves."

4. The Bridge.
Lie on your back with your arms out, palms flat on the ground. Dig in on your heels and lift your hips toward the ceiling as high as you possibly can. Squeeze your butt tight, lower an inch from the ground, and come up with intensity. Do 30.

5. Donkey Kick.
For this one, you will have to be on your hands and knees, with your knees bent at a 90-degree angle. With your foot flat, kick it toward the ceiling, again as high as you can “until you feel the burn,” Warner said. Lower your foot slowly, and push back up with intensity.

Do two sets of each exercise, two to three times a week and you should see results within a few weeks, Warner said.

"It goes by quickly, maybe 10 minutes," she said. "But, remember, if you are not sore, it's not working. Tighten up and increase the intensity."

Source: Jackie Warner's Five Ways to Tone Your Tush

Jackie on iFitandHealthy.com

iFitandHealthy.com reveals Star reporter Meaghan Murphy's fat blasting routine set up by Jackie and Erika at Sky Sport. The dedicated Murphy exercised five to six times a week for two months and stuck to the diet plan given to her by Jackie and Erika. "I lost several inches around my waist, dropped two dress sizes and went from wearing size 32 jeans to comfortably fitting into a 29."

Thanks to iFitandHealthy.com, here's the workout program Murphy implemented to get such fabulous results:

Mondays and Fridays - Three to four sets of 15 to 20 reps of leg presses, shoulder presses, squats, lateral and front arm raises and lunges.

Tuesdays and Thursdays - Three to four sets of 15 to 20 reps of chest presses, rows and bicep curls.

Wednesdays and Saturdays - An hour of cardio work, alternating between the treadmill, Stair-Master and bike.

Sundays - Much needed days of rest.

Murphy cut out oils, greasy meat, fried foods, and carbs in her diet.

-----------------------------

Click here to read the iFitandHealthy article.

Work Out tips part 1

Bravo has a neat section on their site, suited just for those who want to get more insight into the training and exercise tips the pros at Sky Sport have to offer. Here's a few links from the Body by Bravo section. Enjoy!

Andre's Tricep Tip
Pay attention to the neglected tricep muscle.

Andre's Mid-Upper Back Tip
Andre guides you through a great exercise to build your back.

Smart Chest with Smith Machine
Peeler explains that if you're starting to work on your chest, begin with a smith machine.

Erika's Push-up Pike
Work your arms, tummy, and legs with this one move.

Gregg's Shoulder Pull
Your shoulders are going to be bangin' once you're through with Gregg's shoulder pull.

Plié Squat With Jackie
Jackie shows you how you can target your lower body, including your calves.

Chest And Abs In One Swoop
Kill two birds with one stone with Jesse showing you how you can work your chest and abs.

Oblique Tip With Rebecca
Work your obliques and your shoulders at the same time.

Zen's Shoulder Tip For Travelers
Don't let travel get in the way of fitness. Zen shows you how you can work your shoulders.

Peeler's Tricep Tip
Activate your core to stay away from Jackie's wrath.