Build A Better Behind – The Workout Girl

Build A Better Behind

The weather is getting warmer….and you know what that means…bring on the short shorts! This workout will help to define your sexy curves so you’re Summer-ready.

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, 8 lb), balance ball, medicine ball

Circuit 1 – Do 3x Through

A) The “Sit Psych Out” – Begin by standing facing away from a sturdy chair.  Hold a medicine ball at your chest. Squat down (don’t let your knees go past your toes!) to just barely sit on the chair, and then return to standing with control.   Repeat 12x.  Feel the burn!

B) The “Feel The Heel” – Begin by standing on the bottom step of a flight of stairs, facing perpendicular to the top of the staircase so that your left foot is closest to the ground and your right foot is closest to the top of the staircase.  Hold a medicine ball at your chest.  With control, slightly bend your right knee to lightly tap your left heel on the ground below you.  Unbend your right knee to return your left foot to the bottom step.  Repeat 12x, and then switch sides and repeat 12x more by tapping your right heel.

C) The “One-Legged Lunge” – Begin by standing facing away from a sturdy chair holding 5 lb weights.  Bend your left knee to rest your left foot on the chair behind you.  With control, lower into a one legged lunge, and then return to starting position.  Keep your left foot behind you the entire time.  Repeat 12x, and then switch legs and repeat 12x more.

Copy of circuit 1
Circuit 2 – Do 3x Through

D) The “Cutesy Curtsy” – Begin by standing on your mat with your feet shoulder-width apart.  As you lower into a squat, cross your left leg behind your right. It should look like you are doing a curtsy.  In an explosive motion, jump to bring your left leg back to starting position, and bring your right let behind your left leg as you lower into a squat.  Repeat 12x each side, alternating sides.

E) The “Step Up Your Game” –  Begin by standing facing your couch  holding 5 lb weights.  Bend your right knee to rest your right foot on the couch cushions in front of you.  Step up with your left foot so that you are standing with both feet on the couch.  Be careful not to fall!  Step your left foot back down to the ground.  Keep your right foot on the couch the entire time.  Repeat 12x, and then switch legs and repeat 12x more.

F) The “Back That Lunge Up” –  Begin by standing on your mat.  Step backwards with your left leg and lower into a backwards lunch.  Don’t let your knee go over your toes.  Repeat 12x, and then switch legs and repeat 12x more.

Copy of circuit 2
Circuit 3 – Do 2x Through

G) The “Power Pusher” – Begin by standing on your mat with your feet shoulder-width apart.  Bend both elbows to hold an 8 lb weight above each shoulder.  Lower into a squat.  In an explosive motion, stand up out of the squat and push the weights straight up overhead.  The force to lift the weights should come from your legs as you stand, and not from your arms.  If the weights feel too heavy to lift, you are not doing this move correctly.  Repeat 10x.

H) The “Kick Back” – Begin on all fours on your mat with your hands under your shoulders, your knees bent, and your back flat.  Straighten your left leg behind you and lift it towards the ceiling as high as you can.  Slowly return your left leg to starting position.  Repeat 12x, and then switch legs and repeat 12x more.

I) The “Ball Haul” – Lay on your stomach on your mat, and cross your arms in front of you to rest your head.  Wedge a balance ball in between your feet behind you.  With control, lift your legs (and the balance ball) behind you up towards the ceiling as high as you can.  Slowly, return your legs (and the ball) back to the ground.  Repeat 12x.

Copy of circuit 3
Fitness Tip of the Day

Having a stressful day? Here are THE best exercises to do when you’re super pissed.

 

xoxo,

Workout Girl

 

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