How To Put The “Ass” In “Sassy” – The Workout Girl

How To Put The “Ass” In “Sassy”

As one of our Facebook fans (Marisela N.) said in a recent discussion on The Workout Girl fan page (facebook.com/theworkoutgirl), “You aren’t going to get the butt you want by sitting on the one you have.”  (Thanks, Marisela!)  So, put that TV remote down…(Don’t worry, they replay all of the Real Housewives episodes constantly…you’ll catch it at another time)…get off the couch, and let’s do a workout to focus on getting the “butt you want.”

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 blast 3 of your favorite jams and dance around.  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.  Take 10 minutes to stretch after every workout.

It’s OK if this workout is challenging for you… if you keep this up 2-3x per week, it should get a lot easier!

Equipment:

-free weights (3 lb and 10 lb), balance ball

Circuit 1 – Do 2x Through

A) The “Toddler Walk” –  Stand up with one let in front of the other and squat down.  Keep your back straight, and stick your chest and ass out.  Now stay low and walk 15 steps across the room in this position.  Repeat 15 times back across the room to where you started.

B) The “Get Up & Get Down”- Start by standing with one leg forward and one leg back.  Squat down.  (Back Straight! Try not to let your front knee go over your toe! Stick your ass and chest out!)  Return to standing.  Repeat, with your feet planted the whole time, 10x.

C) The “Now Just Get Down” – Stand up straight with your arms straight out in front of you at shoulder height and your legs shoulder-width apart.  Squat down.  As you squat, pretend you are doing a “Booty Drop” in a rap video — your ass and chest should both be out as far as possible and your back should be straight.  Repeat x 10.



Circuit 2 – Do 3x Through

D) The “Feeling The Burn” – Stand in front of a flight of stairs, at the base of the stairs.  Hold a 10 lb weight in each hand by your sides.  Put your right foot on top of the bottom step in front of you.  Step up to bring your left foot also on the step.  Your legs should be fully extended.  Bring your left foot back to the ground.  Repeat 10x stepping only with your left leg, and then repeat 10x more with your right leg.

E) 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.

F) The “Donkey Kick” – Get on all fours on your mat, with your forearms and knees resting on the ground.  Lift your left leg behind you, with your knee bent at a 90 degree angle, and your foot pointing towards the ceiling.  (Optional:  Hold a 3 lb weight under your left knee for added intensity.)  Lift your left leg, and lower it only until it is again bent at a 90 degree angle.  Repeat 10x.  Repeat the same with your right leg 10x.




Circuit 3 – Do 3x Through

G)  The “Happy Feet” – Lay on your back on the mat with your knees bent at a 90 degree angle so that your feet are off of the floor.  Quickly lower your left foot to touch your toes to the mat.  As you return your left leg to starting position, lower your right foot to touch your toes to the mat.  Repeat, alternating feet, as fast as you can continuously for 1 minute.

H) The “Swimmer” – Stand up straight with your arms bent at your elbows – your fists should be held at chin height.  Squat down.  As you are in the squat, reach both of your arms straight in front of you and kick your left leg out behind you until it is fully extended.  Return to squat position.  Reach both of your arms straight in front of you and kick your right leg behind you.  Repeat, continuously alternating legs, 10x each leg.

I) The “Rocker” – Lay on your back on your mat with your hands at your sides and your knees bent.  Your feet should be flat on the floor.  Hold a balance ball under your knees.  Now rock your hips up and towards your chest, holding the ball in your knees the entire time.  Lower your hips, but don’t let your feet touch the ground.  Repeat, rocking back and forth, 12x.  Squeeze your butt and keep your abs tight throughout this exercise.




Fitness Tip of the Day

Work on your posture!  If you’re doing workouts with your shoulders and neck hunched over, it’s not going to do you much good!

 

xoxo,

Workout Girl

Discussion

2 Responses to “How To Put The “Ass” In “Sassy””

  1. I am new to this site and I wanted to know if I am supposed to pick a circut from each workout that I like and put it together to create one I like?

    Posted by Connie | August 22, 2011, 9:42 am

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