Fit Villains: Selfish, Shameless, Sassy, Fitness.

Booty & Chest BLAST (note: if you’re doing the pushup challenge, you’re off the hook for the chest fly).

These are no joke! Try to bust out a set of 20 now, and you’ll see what I mean. :)

A. Lie on your back, shoulders flat on the floor. Press the soles of your feet together, knees slightly out to the side. If you’re lacking hip flexibility, simply touching the sides of your feet together is okay too.

B. Raise your hips to the ceiling, while bringing your knees together: they don’t have to touch. Keep your core tight to protect your lower back.

C: The Fly: Holding a dumbbell in each hand, keep a slight bend in the elbow as you lower them out to the side (45 degree angle). Bring your hands together as you perform the hip raise. 

(via girlgrowingsmall)