Build Your Perfect Booty – The Workout Girl

Build Your Perfect Booty

All that twerking, and yet your booty isn’t as toned as you liked it to be, huh?  :)  Not to worry because I’m here to whip your ass back into shape (literally).  This workout is a doozy, but it’s a great one to help life and tone your buns!

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) TThe “Drop It Like It’s Hot” – 15 lunges across the room while holding up 5 lb weights straight overhead.  While lunging, try to keep your back straight, and don’t let your knee go over your toe.

B) The “Take A Dip” –  Begin by standing facing away from your couch holding 5 lb weights with your arms resting at your sides.  Bend your left knee so that your left foot is resting on the couch cushions behind you.  Bend your right knee in front of you to lower into a lunge.  Don’t let your right knee go over your toe!  With control, straighten your right leg to standing.  Repeat 10x, and then switch legs and repeat 10x more.

C) The “Plie Party” – Begin by standing on your mat with your legs wider than shoulder-width apart.  Point your toes away from each other at a 45 degree angle to where you are facing.  Extend both arms in front of you at shoulder-height.  With control, lower into a squat.  Yes, more squats.  Repeat 10x.  Feel the burn!!!!  It’s OK though, because you should be so distracted by your TV right now that you hardly notice that you’ve done a gazillion squats.

Copy of Copy of Copy of circuit 1


Circuit 2 – Do 3x Through

D) The “Up On A Pedestal” – Begin by laying on your back on your mat with your feet resting on a balance ball.  Rest your arms at your sides.  Lift your butt and torso off of the ground so that all of your weight is resting on your feet (on the ball) and your head, shoulders, and arms on the ground.  Wedge your heels into the ball and bend your knees to roll the ball towards your butt.  With control, slowly extend your legs to roll the ball back to starting position.  Repeat 12x.

E) 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.

F) The “Power Lift” – Begin by holding 10 lb weights just above your shoulders.  Lower into a squat.  In an explosive motion, stand up out of the squat and use the momentum from your legs to raise the weights up overhead.  Remember, you should be using the momentum from your legs to lift the weights, so if you are having trouble lifting the weights overhead you are likely not doing this exercise correctly.  Repeat 10x.

Copy of Copy of Copy of circuit 2

Circuit 3 – Do 2x Through

G)  The “Up The Ante” – Lay on your left side on your mat.  (Don’t worry – you should still be able to watch the TV on your side.)  Rest your right leg on top of your left. Lift your right leg up as high as you can, and then lower it to just above your left leg.  Repeat 15x, and then flip onto your right side and repeat 15x more with your left leg.

H) The “Over/Under” – Lay on your left side on your mat.   Bend your right to rest your right foot on the ground in front of you.  Your right leg should cross over your left leg, which is resting on the ground.  Now, lift your left leg (the lower leg) off of the ground and lower it down to just above the ground.  Repeat 12x, and then flip onto your right side and repeat 12x more with your right leg.

I) The “Oh, You Want To Sit Down, Do You?” – Begin by standing in front of your couch, facing away from it.  Extend your arms in front of you at shoulder-height.  Lower down to just above the couch cushion, and then return to standing without sitting down. (Sucker!)  Repeat 10x.

Copy of Copy of Copy of circuit 3

Fitness Tip of the Day

Ditching workouts? Work out with a friend. You’ll be less likely to blow off your fitness routine if you’ve made a commitment to meet someone and work out together.

 

xoxo,

Workout Girl

 

Discussion

No comments yet.

Post a comment

Join Our Free Email List

Want Our Newest Workouts?

Shop by The Workout Girl

Shop by The Workout Girl

What’s Hot Right Now

Build An At-Home Gym

Click here to check out what you need to create a gym at home.

Check Me Out on FabFitFun.com

Check out my columm 'Workout Wednesdays' on FabFitFun for weekly fitness tips, tricks, 'n tidbits.