Strut That Butt – The Workout Girl

Strut That Butt

It’s officially October and Halloween is around the corner!  Uh oh, that means you’ve got just 4 weeks to squeeze into that form-fitting, sexy Halloween costume…eeek!  Not to worry, dear reader, this workout focuses on toning your butt and thighs so you can strut your butt in that Halloween costume like the fierce femme you are.  Alright, enough jibber-jabber…let’s get moving.

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… it will get easier!

Equipment:

-nada! just you! (How’s THAT for ‘basic equipment’?)

Circuit 1 – Do 2x Through  (Let’s Get Some Cardio In…)

A) The “I Hate Lunges, Stop Making Me Do Them” –  Stand up and lunge forward with your right foot.  As you come up out of the lunge, jump to switch your feet (so your right foot is behind you and your left foot is in front of you).  As your feet land on the ground, lower into another lunge.  Repeat x 10 lunges, as fast as you can.  While lunging, try to keep your back straight, and don’t let your knee go over your toe.

B) The “Power Walker”- Start by standing with one leg forward and one leg back. Jump and simultaneously switch legs. Repeat nonstop as fast as you can for just 1 minute.  Decrease to 45 seconds and then 30 seconds when you go through the circuit for the 2nd time and 3rd time, respectively.  It’s like doing the “I Hate Lunges, Stop Making Me Do Them,” but without the lunges! See, I listened!

C) The “Starting Line” – Start in a position as if you were going to do a push up (with your body off the ground except for your hands and toes).  Plant your arms, fully extended, and plant your left leg.  Bring your right knee towards your chest with your right foot on the floor below your chest.  Now, simultaneously jump your legs (arms are planted!) to bring your right leg back to starting position and your left leg forward towards your chest.  Go as fast as you can, continuously, while alternating bringing each leg forward towards your chest.  Repeat x 20.



Circuit 2 – Do 3x Through

D) The “Feeling The Burn” – Stand in front of  your couch.  Bend your right knee so that your right ankle is resting on the couch behind you.  Now squat down by bending your left leg, keeping your back as straight as possible.  Stand up to return to starting position.  Repeat 10x and then do the same by switching legs.

E) The “I’d Rather Be Sitting On The Couch” – Stand next to your couch.  Put your left foot up on the couch, with your knee bent at a 90 degree angle. Your right leg should be on the floor, fully extended.  Step up bringing both legs onto the couch and fully extended. Return to start position with your right leg on the ground. Repeat 10x and then switch legs and repeat 10x more.

F) The “I’ll Never Look At My Couch The Same Way Again” – Stand facing your couch.  Put your left foot up on the couch, with your knee bent at a 90 degree angle. Your right leg should be on the floor, fully extended.  Step up to couch-level.  As you step up, bring your right leg behind your left leg.  As you return your right leg to the ground, it will be behind and to the left of your left leg. Now step up again, returning your right leg to starting position as your lower your leg back to the ground.  Repeat 10x and then switch legs and repeat 10x more by bringing your left leg behind your right leg.




Circuit 3 – Do 3x Through

G)  The “Butt Munch” – Lay on your back on the mat with your knees bent and your feet on the ground.  Your arms should be palms-down at your sides.  Thrust your hips up towards the ceiling as high as they can go, so that all your weight is supported by your arms, your feet, and your shoulders.  Now thrust your hips up and down 20x, all the while never letting your ass touch the ground.

H) Repeat the “Butt Munch”, but instead of moving your butt up and down, move your ass in a clockwise circular motion x15, and repeat counter-clockwise x15 (don’t rest in between!).  Again, don’t let your ass touch the ground!

I) Repeat the “Butt Munch” yet again, but instead of moving your butt up and down, move your ass from side to side x 20.  Don’t let your butt touch the ground! Or else!  Feeling the burn yet?




Fitness Tip of the Day

Find yourself a friend with similar fitness goals!  You’ll be less likely to blow off a workout in favor of watching that re-run of “Real Housewives” (that you’ve already seen 3 times) if you’ve committed to meeting your friend and doing a workout together.

 

xoxo,

Workout Girl

 

Discussion

No comments yet.

Post a comment

Join Our Free Email List

Want Our Newest Workouts?

Shop by The Workout Girl

Shop by The Workout Girl

Build An At-Home Gym

Click here to check out what you need to create a gym at home.

Check Me Out on FabFitFun.com

Check out my columm 'Workout Wednesdays' on FabFitFun for weekly fitness tips, tricks, 'n tidbits.