Are you feeling like your backside could use a little lift? Then, this workout is just what the doctor ordered. :)
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.
-free weights (5 lbs), balance ball
Circuit 1 – Do 3x Through
A) The “Fanny Forklift” – Lay on your back on your mat with your arms resting on your sides and your legs extended in front of you. Lift your legs to rest your heels on a balance ball. Lift your right leg until your leg is perpendicular to the ceiling. Then, lift your hips off of the floor as high as you can. Keeping your hips off of the floor, slowly bend your left knee to roll the ball towards your torso until your knee is bent at a 90 degree angle. Your right leg should be perpendicular to the ceiling the entire time. With control, slowly extend your left leg to roll the ball back to starting position. Repeat 12x, and then switch legs and repeat 12x more.
B) The “Ups ‘N Downs” – Begin in a similar manner as the “Fanny Forklift.” Lay on your back on your mat with your arms resting on your sides and your legs extended in front of you. Lift your legs to rest your heels on a balance ball. With control, lift your hips as high as you can towards the ceiling. Hold for a count of 3. Slowly lower your hips back down to your mat. Repeat 15x.
C) The “Booty Buster” – Begin in a position as if you are going to do a push up. Make sure your butt is down, your shoulders are stacked over your wrists, and your body is flat! With control, raise your right leg (fully extended!) up towards the ceiling and hold for a count of 10 seconds. Keep that butt tight! With control, slowly lower your right leg to the mat to return to starting position. Repeat 12x, and then switch legs and repeat 12x more.
Circuit 2 – Do 3x Through
D) The “Side Stepper” – Begin by standing next to the bottom step of a flight of stairs holding a 5 lb weight in each hand. Face your body so that your right side is next to the stairs. Step up sideways onto the bottom step with your right foot. Do not place your left foot on the step; it should be suspended in the air and you should be balancing on only your right foot. Keeping your right foot on the first step, slowly bend your right knee until your left foot returns to the ground. Then, slowly straighten your right knee (and squeeze your butt!) to lift your left foot off of the ground again. Repeat 12x, and then switch sides and repeat 12x more.
E) The “Lunge Lover” – Begin by facing away from the front of a couch or sturdy chair. Rest your arms at your sides holding a 5 lb weight in each hand. Bend your left knee to rest your left toes on the couch/chair behind you. With control, bend your right knee to lower into a one-legged lunge. Don’t let your right knee go past your right toes. Slowly unbend your right knee to return to standing (with your left knee remaining bent and your left foot balanced on the couch/chair behind you). Repeat 12x, and then switch legs and repeat 12x more.
F) The “Squat A Lot” – Begin by standing on your mat holding a 5 lb weight in each hand. Bend your elbows to lift both weights to just above your shoulders. With control, lower down into a squat. (Keep your butt back! Stick your chest out! Don’t let your knees go past your toes!) Repeat 12x.
Circuit 3 – Do 2x Through
G) The “Bend It Like Ballet” – Begin by standing facing the back of your couch or a sturdy chair. Place both hands on the back of the couch/chair. Keep your heels together, but point your knees out to the sides facing opposite directions. Holding onto the couch/chair for balance, bend your knees to lower into a low squat. Within control, unbend your knees slightly to raise your body an inch or two. Then, lower back down again. Pulse up and down in the squat position nonstop for 30 seconds. Feel the burn!
H) The “Pendulum” – Begin by standing on your mat holding one 5 lb weight in only your left hand. Keep your right arm at your side. Tilt forward at your pelvis and simultaneously lift your right leg (fully extended) behind you towards the ceiling until your torso and right leg are almost parallel to the ground. As you tilt your pelvis forward, lower the weight towards the ground until your left arm is perpendicular to your mat. With control, slowly return to starting position. Repeat 12x, and then switch sides and repeat 12x more with your right hand/left leg.
I) The “Wall of Pain” – Begin by standing with your back against a wall. Hold a 5 lb weight in each hand with your arms resting at your sides. Slide your torso down the wall until your knees are bent at a 90 degree angle. (You may need to walk your feet out from the wall so that your toes are directly under your knees.) Hold this ‘chair’ position for 30 seconds.
Fitness Tip of the Day
Don’t forget that it’s important to schedule rest days. Your muscles need some time to recuperate after a tough workout.