Featured Workout

Lift And Tone Your Butt

March is a pivotal month.  Why, you ask? Because usually at some point the Winter weather tilts towards Spring and people emerge into the outdoors after ‘hibernating’ under a snuggly blanket on their couch cushions.  If you’ve had quite a few nights where it was ‘too cold’ or ‘too rainy’ or ‘too snowy’ or ‘too windy’ to go out, chances are you have also ditched more than a handful of workouts.  With Spring weather right around the corner, it’s time to get back on the workout wagon.  Check out this workout designed to help you lift and tone your butt so you can face the upcoming bikini season with total confidence, and show off the beauty you are!

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:

-nada! just you!

Circuit 1 – Do 3x Through

A) The “Booty Blaster” –  Begin by standing facing the back of a sturdy chair or a counter top.  Hold the chair back or counter top with both hands.  Lift your heels so that you are standing on the balls of your feet.  Then, lower into a squat.  Make sure your knees don’t go past your toes!  Come up slightly out of the squat, and then lower back into a full squat.  Pulse up and down nonstop 25x.

B) The “Back Burner” – Begin by standing facing the back of a sturdy chair or a counter top.  Hold the chair back or counter top with both hands.  Plant your right foot on the floor.  Lift your left leg behind you as high as you can.  With control, slowly lower your left leg to just above the ground.  Repeat 20x, and then switch legs and repeat 20x more.

C) The “Limbo Time” – Pretend there is a limbo bar at chin height.  Squat sideways under the limbo bar and stand up.  Don’t hunch over — try to keep your back straight at a 90 degree angle to the floor.  Do 10 squats, back and forth under “the bar.”

Copy of circuit 1

Circuit 2 – Do 3x Through

D) The “Leg Lifter” – Stand facing perpendicular to the back of a sturdy chair or counter top.  Hold the chair back or counter top with your closest hand.  Plant the leg that is closest to the chair or counter, and lift your other leg out to the side of your body and up towards the ceiling.  With control, lower  your leg to just above the ground, and then lift it again.  Repeat 15x, and then turn around and repeat with your other leg.

E)  Repeat the “Leg Lifter,” except lift your leg straight out in front of you instead of out to the side.

F) The “Long Lunger” – Stand facing perpendicular to the back of a sturdy chair or counter top.  Hold the chair back or counter top with your closest hand.  Plant the leg that is closest to the chair or counter, and then step backwards with your other leg to lower into a reverse lunge.  With control, step back to starting position.  Repeat 12x.
Copy of circuit 2

Circuit 3 – Do 2x Through

G) The “Butt Munch” – Lay on your back on the mat with your knees bent and your feet on the ground.  Your arms should be palms-down at your sides.  Thrust your hips up towards the ceiling as high as they can go, so that all your weight is supported by your arms, your feet, and your shoulders.  Now thrust your hips up and down 20x, all the while never letting your butt touch the ground.

H) Repeat the “Butt Munch”, but instead of moving your butt up and down, move in a clockwise circular motion x15, and repeat counter-clockwise x15 (don’t rest in between!).  Again, don’t let your butt touch the ground!

I) The “Invisible Throne” –  Begin by standing on your mat.  Lower into a squat.  Have your knees be as close to a 90 degree angle as possible.  Don’t let your knees go past your toes.  Lift both arms up overhead for balance.  Hold this position for 30 seconds.

Copy of circuit 3

Fitness Tip of the Day

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xoxo,

Workout Girl

 

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