Some days, do you just feel like gravity is taking its toll on your body? That ass of yours doesn’t look as tight as it did a few years ago, hmmm? Well, the way I see it, you have two options here. Option 1) – You get a butt lift. Option 2) – You put in some sweat and tears and tone that tush the natural way. While Option 2 may not give you overnight results…it’s also FREE. Plus you’ll have increased confidence and mood-busting endorphins to boot. Or should I say…to boot-y. Oh yeah, I went there.
Know Before You Go
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.
-free weights (5 lb, 10 lb), balance ball
Circuit 1 – Do 2x Through
A) The “Jumping Bean” – Begin by standing facing of the base of a flight of stairs. Jump with both feet onto the bottom step. Cushion your landing by lowering into a squat. (Ass out! Chest out! Pretend like you’re sitting on an invisible chair!) As fast as you can, jump with both feet back to the ground behind you, landing again in a squat. Repeat nonstop, 10x. Feel the burn!
B) The “Bucking Bronco” – Begin in a position as if you are going to do a push up, except your pelvis is resting on a balance ball. Make sure your wrists are under your shoulders. Keeping your core tight and supporting your weight with your hands, raise both legs as high as you can behind you. Hold for 2 counts, and then slowly lower your legs back to the ground with control. Repeat 12x.
C) The “Roundhouse Kicker” – Begin by standing on your mat. Lower into a squat and cross your right leg behind your left leg. As you come up out of the squat, kick with your left leg out to the left side. With control, return your leg to the ground and lower into a squat. This time, cross your left leg behind your right leg and kick your right leg out to the side. Repeat, alternating legs, 12x each leg.
Circuit 2 – Do 2x Through
D) The “Back That Thang Up” – Begin on all fours on your mat. Bring your left knee into your chest. With control, extend your left leg out behind you and lift it as high as it can go. Without touching the ground, return your left knee into your chest. Repeat 20x with your left leg, and then 20x with your right leg.
E) The “Side Splitter” – Begin by standing facing your couch or a sturdy chair. Extend your ams in front of you at shoulder-height and bend your torso until your hands are resting on the couch/chair. Keeping your abs tight, lift your left leg out to the left as high as you can. With control, lower your left leg to just a few inches above the ground. With control, lift again. Repeat 12x, and then repeat 12x more with the right leg out to your right side.
F) The “Steppin’ Up My Game” – Begin by standing facing your couch or a sturdy chair holding 5 lb weights. Bend your left knee to step your left foot onto the couch/chair. Pushing through your left heel, raise to standing, but don’t let your right foot touch the chair. You should be balancing on your left leg and your right foot should be off of the couch/chair. Be careful not to fall! With control, bring your right foot back to the ground. Step up 12x, and then switch legs and repeat 12x more.
G) The “Pendulum” – Begin by standing on your mat holding one 10 lb weight with both hands (arms fully extended). Lower into a squat, and in turn, lower the weight. Don’t let the weight touch the ground. As you stand up, raise the weight overhead with your arms fully extended. Repeat 12x.
H) The “Wall of Pain” – Begin by standing against a wall holding 5 lb weights at your sides. Slowly lower yourself until your knees are bent at a 90 degree angle. It should look like you are sitting on an invisible chair. Keeping your abs tight, maintain your balance as you lift your left foot off of the ground and extend your left leg out in front of you. Your left leg should be parallel to the ground. Hold for 30 seconds. Return your left foot to the floor, and extend your right leg. Hold for 30 seconds. Repeat just 3x for each leg. (This one is tough!)
I) The “Kick Back” – Begin by standing with your legs shoulder-width apart. With control, extend your left leg out behind you. Hold for 2 counts. With control, return to standing. Repeat 20x and then repeat 20x more with your right leg.
Fitness Tip of the Day
Rome wasn’t built in a day. It takes time to achieve your goals. Keep at them, and you’ll soon see results!