Give Me 1 Hour And I’ll Give You A Toned Butt – The Workout Girl

Give Me 1 Hour And I’ll Give You A Toned Butt

You don’t tone your butt by sitting on the couch all day watching a “Sex and the City” marathon over the long Thanksgiving holiday weekend.  Sorry, I realize this news may have shocked you.  I know that you’ve logged many hours in front of the TV so that you could perfectly carve a “butt groove” into your couch cushions.  But today is a new day.  We’re going to get up off the couch and tone that butt.

Know Before You Go

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, 10 lb), balance ball

Circuit 1 – Do 2x Through

A) “Steppin’ Up The Intensity” –  Begin by standing in front of the bottom step of a flight of stairs.  Hold 10 lb weights in both hands and rest your arms at your sides.  Bend your knee to rest your right foot on the step.  Keeping your butt tight, straighten your right leg to bring your left foot up to the level of the step, without putting your left foot on the step.  In a controlled, slow movement, return your left foot to the floor.  Repeat 10x, and then switch legs and repeat 10x more.

B) 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.

C) The “World O’ Lunges” – Begin by standing with your arms resting at your sides and holding an 8 lb weight in each hand.  Leading with your left leg, lunge forward.  Keep your back straight!  Return to standing.  Then, lunge out to your left side by extending your left leg out away from your body.  Return to standing.  Leading with your left leg, lunge backwards.  Return to standing.  Repeat all 3 lunges with the right leg.  Repeat the entire rotation 10x.




Circuit 2 – Do 2x Through

D)  The “Pick Up Line” – Begin by standing on your mat with your feet together.  Try to keep your legs straight throughout this exercise, if possible.  Place a 10 lb weight on the ground in front of you.  Bend at the waist towards the floor.  As you bend, keep the back as flat as possible.  Reach down and pick up the weight with both hands.  Bend at the waist to return to standing, bringing the weight up to your hips.  Bend at the waist towards the floor and drop the weight back on the ground.  Bend at the waist to return to standing.  Repeat 10x.

E) The “Leg Lifter” – Begin with your knees bent on your mat so you are on all fours.  Bend your elbows so that your forearms are resting on the mat in front of you. Straighten only your right leg and lift it as high as you can behind you.  Lower it slowly to a few inches above the ground.  Repeat 10x, and then switch legs and repeat 10x more.

F) The “Donkey Kick” – Begin with your knees bent on your mat so you are on all fours.  Bend your elbows so that your forearms are resting on the mat in front of you.  Balance a 5 lb weight on your leg behind your right knee.  Keeping your left knee on the mat, lift your right leg, keeping your right knee bent at a 90 degree angle the entire time, until your right heel is directly facing the ceiling.  Slowly lower your right knee to a few inches above the ground.  Repeat 10x and then repeat 10x more with the left leg.




Circuit 3 – Do 2x Through

G) The “Bridge” – Begin by laying on your back on your mat with both of your legs outstretched.  Raise your legs so that your heels are resting on a balance ball.  Keeping your arms resting at your sides on the mat, lift your butt and back off of the mat to form a “bridge” to the balance ball.  Your body should be as flat as possible.  Keeping your butt tight, bend your knees to roll the ball towards you.  Then slowly extend your legs to roll the ball back to starting position.  Repeat 10x.

H) The “Twist N’ Shout” – Begin by standing on your mat with your legs slightly wider than shoulder-width apart.  Twist to your left side, and hold a medicine ball up overhead and to the left.  Then, twist your body to the right, bringing the medicine ball down and to the right side of your body.  As you bring the medicine ball to the right, bend your knees to lower into a squat.  As you come up out of the squat, bring the medicine ball back up and to the left and twist your body to the left.  Repeat 10x, and then repeat 10x more by starting with the medicine ball up and to the right and bringing it down to your left side.

I) “Squats On Crack” – Begin by standing next to a chair.   Rest a hand on the back of the chair for balance.  Take your leg closest to the chair and straighten it straight out in front of you at waist height, if possible.  Bend your other leg as low as you can, keeping your extended leg parallel to the ground the entire time.  Slowly return to standing by extending your bent leg.  Repeat 10x, and then repeat 10x more on the other leg.  These are tough!




Fitness Tip of the Day

Having caffeine 30-60 minutes before a workout can energize your workout and make it seem easier.  This is probably great news to all of you early morning fitness junkies out there.

 

xoxo,

Workout Girl

 

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