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Featured Workout

Workout Throwback: Build A Better Booty

Let’s throw it on back to this killer butt workout that has never gone out of style.

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, 5 lb, 10 lb), medicine ball, balance ball

Circuit 1 – Do 3x Through

A)  The “Ball Buster” – Begin by standing on your mat with your feet shoulder-width apart.  Hold a medicine ball in front of your chest with your elbows bent at your sides.  Keeping your back straight, bend your knees to a 90 degree angle to squat down.  Slowly return to standing.  Repeat 12x.

B) The “Booty Drop” – Hold 5 lb weights up overhead.  Stand  up and lunge forward with your left leg.  Bring your leg back to starting position and stand up.  Repeat 10x and then do 10 stationary lunges with the right leg.

C) The “Picking Up The Slack” – Begin by standing shoulder-width apart, with your knees slightly bent.  Keeping your back straight, squat down and pick up a 10 lb weight from the floor with both hands.  Stand straight up to lift the weight off of the floor.  Squat again to return the weigh to the floor.  Repeat 10x.


Circuit 2 – Do 3x Through

D) The “Elevator” – Begin by lying face down on your mat.  Cross your arms in front of you to cradle your head.  Extend both legs behind you.  Bend your left knee at a 90 degree angle so that your foot is facing towards the ceiling.  Rest a 3 lb weight on the back of your left knee.  With control, lift your left leg as high off of the ground as possible and lower to just above the ground.  Repeat 12x, and then repeat 12x more with the weight resting on the back of your right knee.

E) The “Wall of Pain” – Begin by wedging a balance ball between your back and a wall.  Hold a 5 lb weight in each hand with your arms resting at your sides.  Slide your torso down the wall until your knees are bent at a 90 degree angle.  (You may need to walk your feet out from the wall so that your toes are directly under your knees.)  Hold this ‘chair’ position for 30 seconds.

F) The “Ball Hauler” –  Begin by lying face down on your mat.  Cross your arms in front of you to cradle your head.  Extend both legs behind you and wedge a balance ball between your feet.  With control, raise your feet (holding the ball!) as high off of the ground as you can.  Hold for 3 seconds.  Slowly lower the ball back to the ground.   Repeat 12x.



Circuit 3 – Do 2x Through

G) 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.

H) The “Up On A Pedestal” – Begin by standing in front of your couch, resting your arms at your sides and holding 5 lb weights.  Step up with your left leg, and then your right leg, onto the couch cushion.  Step backwards with your left leg, and then your right leg, to return to starting position.  Repeat 10x.

I) The “Power Plie” – Begin by standing with your legs wider than shoulder-width apart.  Point your feet away from each other at 45 degree angles to the body.   Extend your arms in front of you at shoulder-height.  With control, lower down into a squat.  Repeat 12x.

 

xoxo,

Workout Girl

 

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