Featured Workout

Get A Better Booty

Do you want a toned, lifted butt?  (Of course you do.  Duh.) Well, I can pretty much guarantee that watching a Game of Thrones marathon from your couch cushions isn’t going to get you there… (womp womp).  What actually CAN get you the butt you’ve always wanted is this great workout, which you can do at home…or anywhere!

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 (5 lb, 10 lb), balance ball

Circuit 1 – Do 3x Through

A) The “Bridge The Gap” – Begin by lying on your back on your mat with your heels resting on top of the seat of a sturdy chair.  Keep your arms at your sides.  Raise your left leg up until it is perpendicular to the ceiling.  Holding this position, lift your hips off of the ground until your body is in a straight line from the chair to the ground.   Then, slowly lower your hips back to the ground.  Repeat 12x, and then switch legs and do 12 more lifts.

B) The “Lunge Lover” –  15 lunges back and forth across the room.  Push through the pain!

C) The “Up Against A Wall” –  Begin by standing with your back to a wall holding 5 lb weights at your sides.  Wedge a balance ball between your lower back and the wall.  Slowly bend your knees until they are bent at a 90 degree angle.  It should look like you are sitting on an invisible chair, with the chair back being a balance ball.  Hold this position for 30 seconds.

circuit 1

Circuit 2 – Do 3x Through

D) The “Super Squat” – Begin by standing on your mat with your arms extended out in front of you at shoulder-height.  Sticking your butt as far back as possible, bend your knees to a 90 degree angle to lower into a squat.  In an explosive motion, jump up to come up out of the squat and raise your arms up towards the ceiling.  As you land, lower into another squat.  Repeat 12x.

E)  The “Dead Weight” – Begin by standing on your mat.  Place a 10-lb weight on the floor in front of you.  Lower into a squat and wrap both hands around the weight.  As you come up out of the squat, lift the weight until your arms are fully extended and you are standing up on your mat.  Lower back into a squat and place the weight back on the ground.  Return to standing.  Repeat 12x.

F) The “Plie of Pain” –  Begin by standing on your mat with feet slightly wider than hip distance apart.  Point your toes away from each other.  Hold a 10 lb weight in both hands and let it hang in between your legs.  Bend your knees to lower into a squat.   With control, return to standing.  Repeat 12x.
circuit 2

Circuit 3 – Do 2x Through

G) The “Girl Can Jump” – Begin by standing on the ground facing the bottom step of a flight of stairs.  In an explosive motion, jump with both of your feet onto the bottom step and land in a squat.  Then, jump with both of your feet back to the ground and land in a squat.  Repeat 12x.

H) The “Flying V” – Begin on your back on your mat with your feet resting on top of a balance ball.  Dig your heels into the ball and lift your hips off of the ground towards the ceiling.  Bend your knees to roll the ball in towards your butt.  Your body will look like an upside down “V.”  With control, slowly roll the ball back to starting position.  Repeat 12x.

I) The “Must Thrust” – Lay on your back on your mat with your feet resting on top of a balance ball.  Dig your heels into the ball and lift your hips off of the ground towards the ceiling.  With control, slowly lower your  hips back to the ground.  Then, lift your hips again off of your mat and towards the ceiling.  Repeat 20x.

circuit 3

Fitness Tip of the Day

Who doesn’t go for a run once in a while to get in some cardio? Click here to find out easy tips to instantly make you a better runner!

 

xoxo,

Workout Girl

 

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The free email that gives you weekly "Print & Go" workouts that you can do with basic equipment in your own living room...or anywhere!

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