Get A Beach-Ready Booty – The Workout Girl

Get A Beach-Ready Booty

Are you feeling like that bikini bottom is a little saggy?  Are you left wanting more curves back there to show  that you have some ‘junk in the trunk?’  Well, fret no more because this workout is for you! I’ve designed this workout to help to tighten, lift and tone your booty so you can strut on the sand this summer like the beach is your runway!  Ready?  Let’s do it.

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), medicine ball, balance ball

Circuit 1 – Do 3x Through

A) The “Side Squatter” –    Begin by standing with your legs greater than shoulder-width apart.  Hold a medicine ball in front of your chest.  Squat down and touch the medicine ball to your left foot.  Return to standing.  Then, squat down and touch the medicine ball to your right foot. Repeat 10x on each leg, alternating legs.

B) The “Turn It Up” – Stand with legs shoulder width apart while holding a medicine ball.  Plant your left leg while you step out sideways with your right leg and squat down.  As you’re squatting, twist to the right with the medicine ball held at chest level.  Do 10 twisting squats.  Repeat while planting the right leg and twisting/squatting to the left. Repeat 10x.

C) The “Picking Up The Slack” – Begin by standing shoulder-width apart, with your knees slightly bent.  Keeping your back straight, squat down and pick up a medicine ball weight from the floor with both hands.  Stand straight up to lift the ball off of the floor.  Squat again to return the ball to the floor.  Repeat 10x.

circuit 1

Circuit 2 – Do 3x Through

D) The “Couch Crasher” – Begin by sitting on the edge of your couch or a chair.  Hold a medicine ball in front of your chest.  Squeeze your butt and tighten your abs as you stand up straight.  Keep your back straight as you stand up tall.  Try not to bend over.  Slowly and with control, stick your butt out and very slowly lower to sit back down on the edge of the couch/chair.  (Do NOT just “plop” down, or you won’t be getting the benefit of toning that butt.) Return to standing.  Repeat 12x.

E) The “Lunge Lover” – Begin by standing on your mat with your feet shoulder-width apart.  Hold a medicine ball at chest-height.  Step forward with your right foot and lunge down.  Don’t let your knee go over your toe, and keep your back at a 90 degree angle to the floor.  With control, return to starting position.  Repeat the lunge with your left foot forward.  Repeat 10x each leg, alternating legs.

F) The “Gettin’ Down” – Begin by standing on your mat, legs shoulder-width apart.  Bend your elbows so that you hold 10 lb weights above each shoulder.  Keeping your back as straight as possible, and sticking both your butt and chest out, bend your knees to lower into a squat.  In an explosive motion, use your legs to launch into a standing position as you lift both of the weights straight overhead.  The momentum from your legs and butt should do all of the heavy lifting for you.  If the weights feel too heavy to lift, you are probably not doing this exercise correctly.  Repeat 10x.
circuit 2

Circuit 3 – Do 2x Through

G)  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!)

H) The “I’d Rather Be Sitting On The Chair” – Lay on your back on the ground with both of your feet resting up on a chair in front of you.  Put both of your arms at your sides, palms down, and push up to lift your butt off of the ground.  Your body should be as straight as possible.  Lift your left leg straight in the air, at a 90 degree angle to the ceiling.  Holding this position, lift and lower your hips 20x.  Repeat again 20x with your right leg in the air.

I) 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.

circuit 3

Fitness Tip of the Day

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xoxo,

Workout Girl

 

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