Get Your Butt in Gear – The Workout Girl

Get Your Butt in Gear

New year = new you.  It’s common knowledge that the most popular resolutions each year are to be healthier and get in shape. Why not actually follow through this year? (What a novel idea, eh?) If you aren’t sure where or how to start, this ‘do anywhere’ equipment-free workout will make it so easy to tone up your butt that you’ll have no excuse not to 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:

-none needed! huzzah!

Circuit 1 – Do 3x Through

A) The “Jumping Bean” – Begin by standing on your mat.  Lower down into a squat (butt out! chest out! back straight!).  In an explosive motion, jump up in the air.  As you land, lower into another squat.  Repeat 12x.

B) The “Speed Skater” – Begin by standing on your mat with your feet shoulder-width apart.  Bend slightly forward at your waist and bend your knees into a squat.  Take a wide step to the right with your right foot, and then drag your left foot to meet your right.  Then take a wide step with your left foot to the left, and drag your right foot to meet your left.  Repeat going side-to-side as fast as you can, nonstop for 1 minute.

C) The “Booty Buster” –  Begin by standing on  your mat with both arms extended in front of you at shoulder height.  With control, lift your right leg behind you keeping your leg extended the entire time.  With control, return your right leg back to standing position.  Repeat 15x, and then repeat 15x more with your left leg.

Copy of circuit 1
Circuit 2 – Do 3x Through

D) The “Crazy Curtsy” – Stand facing perpendicular to the back of a sturdy chair or counter top.  Hold the chair back or counter top with your closest hand.  Stand with your feet shoulder-width apart.   Plant the leg that is farthest from the chair or counter, and cross your other foot behind it.  Holding this position, lower into a squat.  Repeat 12x, and then turn around, switch legs, and repeat 12x more.

E) The “Strained Sitter” – Begin by standing facing the back of a sturdy chair.  Holding onto the back of the chair, bend your knees to lower into a squat.  Slightly unbend your knees to pulse up and down in a squat position for 30 seconds.

F) The “Kick Back” –  Begin on all fours on your mat.  Bend your elbows to rest on your forearms in front of you.  Your knees should be on on your mat, bent at a 90 degree angle.  With control, lift your left leg behind you, keeping your knee bent and your right foot facing the ceiling.  Slowly unhinge your knee to fully extend you leg behind you.  Slowly bend your knee again and lower your knee back down to the mat.  Repeat 12x, and then switch legs and repeat 12x more with your right leg.

Copy of circuit 2
Circuit 3 – Do 2x Through

G) The “Side Splitter” –  Lay on your right side on your mat with your legs stacked (your left leg should be on top of your right leg, which is on the ground).  Bend both knees slightly.  Place both hands on the ground in front of you to prop up your torso.  With control, raise your left leg (keeping it parallel to the ground).  Slowly lower your left leg to just above your right.  Repeat 12x, and then switch sides and repeat 12x more with your right leg.

H) The “Windshield Wiper” – Begin in the same position as the “Side Splitter,” except your knees are not bent.  With control, lift your left leg to get as close to perpendicular to the ground as possible.  Slowly lower your left let to just above your right.  Repeat 12x, and then switch sides and repeat 12x more with your right leg.

I)  The “Lower Leg Lifter” – Begin in the same position as the “Windshield Wiper,” except bend your left knee to place your left foot on the ground in front of your right knee.  It should look like your right leg is extended on the ground, and your left knee is bent over your right leg.  With control, lift your right leg as high as you can off of the ground.  Slowly lower your right leg to just above the ground.  Repeat 12x, and then switch sides and repeat 12x more with your right leg.

Copy of circuit 3
Fitness Tip of the Day

Want to actually stick to your New Year’s resolutions this year? Here’s how to stay committed to your goals.

 

xoxo,

Workout Girl

 

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