Simple exercises to do on your own...

Posted by Alison Cardoza on Monday, April 09, 2018

Milestone personal trainer Alison Cardoza gives you some simple exercises to do on your own at the gym or at home.  Incorporate these exercises into your fitness routine to spice things up as you get Derby-ready and summer-ready!

Try this "booty workout" for a fun way to get your buns ready for bathing suit season! 

One of Alison's favorite ways to get cardiovascular exercise is by dancing!  She teaches hip hop class at Milestone on Fridays at 4:30pm.  She invites YOU to join her this Friday to shimmy and shake your way to better cardiovascular health and fitness!  Watch this short video for some basic moves you can do on your own!

This leg and booty workout is another fun dancing video, with moves you can do on your own! 

Feel the burn in the arms AND the legs in this fun, full body dumbbell workout!


The gluteus maximus is the largest muscle in the human body. It is large and powerful because it has the job of keeping the trunk of the body in an erect posture. It is the chief antigravity muscle that aids in walking up stairs.  Keep your glutes strong with this fun "booty workout!" 

To schedule a personal training session with Alison to learn new dance moves OR to put together a full personalized fitness regimen perfect for YOUR body, call the Milestone personal training office: 502.896.3900 x 115.  

Alison Cardoza -B.S. Exercise Science and Sports Medicine, Minor in Health Promotions from University of Louisville.  ACSM-CPT Personal Trainer and Fitour Hip Hop Group Exercise Instructor at Baptist East Milestone Wellness Center. Former University of Louisville Ladybird and former NFL Indianapolis Colts Cheerleader.