When you walk into a room, do you try to make a great first impression? Well, why not also leave a lasting impression? If you’re a single lady, please note that a toned backside is one of the main things that drives a man crazy. And just think – all that time you’ve spent obsessing over your hair and nails, when you should have just been doing squats! Here’s your chance to make up for lost time. Do this workout, and you’re on your way to becoming a bombshell with a booty.
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.
-free weights (5 lbs), medicine ball
Circuit 1 – Do 3x Through
A) The “Scissor Kick” – Lay on your back on your mat with your arms resting at your sides. Keeping your legs together, lift both of them up off of the ground until they are at a 45 degree angle to the floor. With control, lower your left foot to barely tap it on the ground. Bring your left leg back up alongside your right leg. Then, lower your right foot to barely tap it on the ground. Repeat 12x each foot.
B) The “Gimme A Raise” – Begin on all fours on your mat. Your wrists should be directly under your shoulders, and your knees should be bent at a 90 degree angle on the ground. Rest a 5 lb weight behind your right knee. With control, lift your right knee (holding the weight) until your right foot is pointed at a 90 degree angle to the ceiling. With control, slowly return your right knee to your mat. Repeat 15x, and then switch legs and repeat 15x more.
C) The “Jump For Joy” – Begin by facing the bottom step of a flight of stairs. In an explosive motion, jump with both of your feet to land on the bottom step. As you land, lower into a squat. As you come up out of the squat, jump with both of your feet behind you to land back on the floor at your starting position. Lower into a squat as you land. Repeat nonstop for 30 seconds.
Circuit 2 – Do 3x Through
D) The “Big Dipper” – Begin by standing facing in the same direction as your couch. Hold a 5 lb weight in each hand. Bend your right knee to rest your right foot on the couch behind you. With control, slowly bend your left knee to lower into a one-legged lunge. With control, slowly unbend your left knee to stand on 1 leg. Repeat 12x, and then switch legs and repeat 12x more.
E) The “You Wanna Sit Down? Sorry, You Can’t.” – Begin by facing in the same direction as your couch. Extend your arms out in front of you at shoulder height holding a medicine ball. Slowly lower into a squat until you barely are sitting on the couch. Make sure your knees don’t go past your toes as you squat! With control, return to standing. Repeat 15x.
F) The “Feel My Pulse” – Begin by standing facing the back of a sturdy chair. Holding the top of the chair, go onto your tippy-toes and lower into a squat. Slightly (just an inch or two!) come up out of the squat, and then lower back down. Pulse up and down like this nonstop for 30 seconds. Feel the burn!
G) The “In & Out” – Begin in an position as if you are going to do a push up. Your wrists should be directly under your shoulders, and your body should be straight. (Keep that butt down!) Lift your right leg up behind you. Then, bend your right knee and bring it in to your chest. Unbend your knee and again extend it behind you. Repeat 12x, and then switch legs and repeat 12x more. Stay in the push up position the whole time!
H) The “Side-To-Side” – Begin by standing on your mat. Take a large step with your left foot out to the left and lower into a lunge. Return your left foot to meet your right as you return to standing. Repeat 12x, and then repeat 12x more by lunging out to the right.
I) The “Big Finish” – Run up and down a flight of stairs nonstop for just 30 seconds…holding 5 lb weights. You can do it!!!
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