Featured Workout

Get Your Best Butt Ever

Do you feel as though your butt is flat as a pancake?  Or perhaps there is a little more jiggle going on back there than you would like… In either case, this workout was created with you in mind!  Today’s workout is designed to help you tone and tighten your derriere!

Know Before You Got

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be a lot easier.

Equipment:

-free weights (3 lb, 8 lb, 10 lb), medicine ball, balance ball

Circuit 1 – Do 3x Through

A) The “Feeling The Burn” – Stand in front of a couch (facing the couch).  Put your right foot on top of the couch cushion.  Step up to bring your left foot also on the couch.  Your legs should be fully extended.  Bring your left foot back to the ground.  Repeat 10x stepping only with your left leg, and then repeat 10x more with your right leg.

B) The “Twist ‘N Shout” – Stand with legs shoulder width apart while holding a medicine ball.  Plant your left leg while you step out sideways with your right leg and squat down.  As you’re squatting, twist to the right with the medicine ball held at chest level.  Do 10 twisting squats to the right.  Then, repeat 10x more while planting the right leg and twisting/squatting to the left.

C) The “Cutesy Curtsy” - Begin by standing on your mat.  Cross your left foot behind your right and squat down.  With control, return to standing.  Then cross your right foot behind your left and squat down.  With control, return to standing.  It should look like you are doing a curtsy.  Repeat 12x each side, alternating sides.

circuit 1

Circuit 2 – Do 3x Through

D) The “Donkey Kick” – Get on all fours on your mat, with your forearms and knees resting on the ground.  Lift your left leg behind you, with your knee bent at a 90 degree angle, and your foot pointing towards the ceiling.  (Optional:  Hold a 3 lb weight under your left knee for added intensity.)  Lift your left leg, and lower it only until it is again bent at a 90 degree angle.  Repeat 10x.  Repeat the same with your right leg 10x.

E) The “Get Up & Get Down”- Start by standing with one leg forward and one leg back.  Hold 8 lb weights at your sides.  Squat down.  (Back Straight! Try not to let your front knee go over your toe! Stick your ass and chest out!)  Return to standing.  Repeat, with your feet planted the whole time, 10x.

F) The “Happy Feet” – Lay on your back on the mat with your knees bent at a 90 degree angle so that your feet are off of the floor.  Quickly lower your left foot to touch your toes to the mat.  As you return your left leg to starting position, lower your right foot to touch your toes to the mat.  Repeat, alternating feet, as fast as you can continuously for 1 minute.
circuit 2

Circuit 3 – Do 2x Through

G)  The “Marching Band” – Begin by standing with your arms resting at your sides and holding a 10 lb weight in each hand.  Leading with your left leg, lunge forward.  Keep your back straight!  Using your right leg, return to standing and bring your left leg up by bending your knee until it is at your chest.  Repeat 10x, alternating legs.

H) The “Ball Handler” – Begin by laying on your side on your mat, resting your forearms in front of you.  Hold a balance ball in between your feet and the lower half of your legs. Lift both of your legs, holding the balance ball, up and down 10x.  Never let the balance ball or your feet touch the ground.  Repeat 10x more by turning onto your other side on your mat.

I) The “Power Lifter” – Begin by standing with your back to your couch.  Hold 8 lb weights in either hand, with your arms resting at your sides.  Bring your left foot behind you, and rest it on the couch cushion.  Then, lunge down.  Repeat 10x and then repeat 10x again by switching legs.

circuit 3

Fitness Tip of the Day

No time for a workout? No problem! Click here for are my top 3 moves to tone up on the go.

 

xoxo,

Workout Girl

 

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