Prop: Hoop, weighing no more than 2 lbs.

Sequence 1: Bodacious Arms

Strengthens deltoids, core, lats and glutes, posture.

Out and In

• *  Stand in demi-plié: heels together, toes apart, knees slightly bent.
• *  Hold hoop in front of your chest with hands at 9 and 3. Hands are slightly lower

  than shoulder height.

• *  Keeping torso zipped, gently squeeze the sides of the hoop, engaging your pecs.
• *  With a one-inch range of motion, push arms out straight, then bend elbows and

  pull back.

• *  Push and pull for 30 seconds.

  Up and Down

• *  With demi-plié and hands at 9 and 3, bend elbows softly.
• *  Gently squeeze the hoop between the palms, lifting only the elbows.
• *  Lift and lower for 30 seconds.

  One of Each

* Alternate Out and In and Up and Down for 30 seconds.Repeat sequence 3x.

Sequence 2: Adding Balance

Strengthens core, deltoids, balance, glutes.

• *  Stand in demi-plié and hold hoop in front of chest at 9 and 3.
• *  Tuck pelvis, round spine, and extend right leg behind and slightly to the right,

  right foot brushing floor.

• *  Use core for balance as you move hoop through Out and In, Up and Down, and

  One of Each.

• *  For added intensity, bend leg in and out while moving arms. Keep range of

  motion small and precise.

• *  Repeat each variation 30 seconds.
• *  Reset and repeat with opposite leg extended.

This workout is an excerpt from The Right Fit Formula