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Sorry I missed the questions! LOL
The FannyLifter is a 2 part step used in The FIRM workouts. The bottom part is 8 inches tall, the top part is 6 inches tall.
It's nasty to your glutes/hamstrings, for sure! 
@sscrampers? Oyy vey.
You get down on your elbows and knees. These are a killer. You push out behind you through the heel of your foot for several reps, - then just when you think your leg is going to fall off, you do 8 fast reps. You hold the last rep, then straighten out your leg, point your toe and lower it down to the floor and lift up. Again, by the time your butt and hamstrings are on fire and you're convinced they're about to burst into flames, you get to do 8 fast reps. You hold the last rep with your leg up at the top of the movement, then bend your leg at the knee & flex your foot so that the bottom of your foot is parallell to the ceiling (your thigh is also parallel with the floor/ceiling at the top of this move)- like the bottom of your foot is going to touch the ceiling, then lower by bringing your knee towards your chest and push it back up. Do these until you're wishing for death, then do 8 more fast reps. Collapse in a heap. Thank God that you're done with that leg - then do 12 pushups. Repeat for the other side and complete the torture with 12 more pushups.
Sounds joyous, doesn't it? LOL But seriously, the strength gains and shape and definition these exercises provide are amazing. It hurts, and I whine the whole way through it, but really it's only about 2 1/2 minutes per leg.
And they really do cramp your @ss! LOL
~Brook
The FannyLifter is a 2 part step used in The FIRM workouts. The bottom part is 8 inches tall, the top part is 6 inches tall.
It's nasty to your glutes/hamstrings, for sure! @sscrampers? Oyy vey.
You get down on your elbows and knees. These are a killer. You push out behind you through the heel of your foot for several reps, - then just when you think your leg is going to fall off, you do 8 fast reps. You hold the last rep, then straighten out your leg, point your toe and lower it down to the floor and lift up. Again, by the time your butt and hamstrings are on fire and you're convinced they're about to burst into flames, you get to do 8 fast reps. You hold the last rep with your leg up at the top of the movement, then bend your leg at the knee & flex your foot so that the bottom of your foot is parallell to the ceiling (your thigh is also parallel with the floor/ceiling at the top of this move)- like the bottom of your foot is going to touch the ceiling, then lower by bringing your knee towards your chest and push it back up. Do these until you're wishing for death, then do 8 more fast reps. Collapse in a heap. Thank God that you're done with that leg - then do 12 pushups. Repeat for the other side and complete the torture with 12 more pushups.
Sounds joyous, doesn't it? LOL But seriously, the strength gains and shape and definition these exercises provide are amazing. It hurts, and I whine the whole way through it, but really it's only about 2 1/2 minutes per leg.
And they really do cramp your @ss! LOL
~Brook
278/275/271/160
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You look like you weigh a LOT less than you actually do!
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