If there’s one thing we all know about Halloween, it’s that for one night only, the skirts somehow become 3″ shorter, and the heels become 3″ taller. If you’re going to be strutting your stuff at a Halloween party this week, it’s time to get your butt in gear…literally. It’s time to show that guy in the Sharknado costume eyeing you across the room that you’re the hottest b*tch at the Halloween party. Here’s a kick ass (literally) workout that will help make your backside Halloween costume-ready.
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 lb), medicine ball
Circuit 1 – Do 3x Through
A) The “Invisible Seat” – Begin by standing on your mat with your feet shoulder-width apart. Hold a medicine ball at chest-height. As you hold the medicine ball, squat down. Stick your butt and chest out as much as possible. It should almost look like you are sitting on an invisible chair. With control, return to standing. Repeat 12x.
B) The “Side Squatter” – Begin by standing with your legs greater than shoulder-width apart. Hold a medicine ball in front of your chest. Keeping your back as straight as possible, bend your left knee to squat down and to the left. Keep your right leg straight. Return to starting position and repeat 10x on your left leg, and then repeat 10x on your right leg.
C) 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.
Circuit 2 – Do 3x Through
D) The “Backwards Boogie” – Begin by standing on your mat. Step backwards with your right foot to lower into a backwards lunge. Return to starting position. Repeat 12x, and then do 12 backwards lunges by stepping with your left foot.
E) The “Up Against The Wall” – Begin by standing with legs shoulder-width apart with your back to the wall. Hold 5 lb weights in your hands at your sides. Slowly bend your knees to a 90 degree angle until it looks like you are sitting on an imaginary chair. Hold this position for 30 seconds. Slowly return to starting position.
F) The “Jumping Bean” – Begin by standing with 5 lb weights held in your hands at your sides. Take a large step out in front of you with your left leg. Bend your knees to lunge down. As you lunge, try not to let your left knee go over your toe and be sure to keep your back straight! In an explosive motion, jump up and switch legs so that your right leg is in front of you and your left leg is behind you. Land by lowering into a lunge. Repeat, alternating legs, 12x.
Circuit 3 – Do 2x Through
G) The “Insanity” – Begin by standing with your legs shoulder-width apart. Squat down so that it looks like you are sitting on an invisible chair. Bring your left foot off of the ground and rotate your left knee so that it is facing out to the side. Rest your left foot just above your right kneecap on your right leg. Raise both hands above your head. Find your balance. Keeping your butt and abs tight, lean your torso slightly forward and squat on your right leg. Hold for 10 seconds. (…if you can!) With control, return to starting position and repeat again by squatting on your left leg.
H) The “Cutesy Curtsy” – Begin by standing on your mat. Cross your right leg behind your left, as far left as you can, and lower into a squat. It should look like you are doing a curtsy. Return to starting position. Then, cross your left leg behind your right, and lower into a squat. Repeat 12x each leg, alternating legs.
I) The “Don’t Drop The Ball” – Begin by standing with your legs shoulder-width apart. A medicine ball should be on the ground in front of you. Bend knees into a squat. (Keep that back straight! Stick your chest out!) Reach down and pick up the ball. As you come up out of the squat, bring your arms and the ball straight up overhead. Slowly bend your knees to return to a squat and bring the ball back to the ground. Repeat 12x.
Fitness Tip of the Day