Spring Into Spring With A Sexy, Toned Butt – The Workout Girl

Spring Into Spring With A Sexy, Toned Butt

Can you feel that?  The snow is melting.  Flowers are blooming.  The temperature is rising.  Spring is a time of change, so why not also work on changing you for the better?  This tough workout will help you get there by toning your backside.  Beach weather is just around the corner, and by keeping up with workouts like this one, you’ll soon be ready for bathing suit season!

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.

Equipment:

-free weights (5 lb, 10 lb), medicine ball

Circuit 1 – Do 3x Through

A) 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.

B) The “Booty Drop” – Hold 5 lb weights up overhead.  Stand  up and lunge forward with your left leg.  Bring your leg back to starting position and stand up.  Repeat 10x and then do 10 stationary lunges with the right leg.

C) The “Picking Up The Slack” – Begin by standing shoulder-width apart, with your knees slightly bent.  Keeping your back straight, squat down and pick up a 10 lb weight from the floor with both hands.  Stand straight up to lift the weight off of the floor.  Squat again to return the weigh to the floor.  Repeat 10x.

circuit 1

Circuit 2 – Do 3x Through

D) The “Ball Buster” – Begin by standing on your mat with your feet shoulder-width apart.  Hold a medicine ball in front of your chest with your elbows bent at your sides.  Keeping your back straight, bend your knees to a 90 degree angle to squat down.  Slowly return to standing.  Repeat 12x.

E) The “Back That Thang Up” – Begin by standing on your mat.  Bend your right knee and plant your right foot on the ground.  Take a giant step backwards with your left leg and lower into a backwards lunge.  Push through your right heel to return your left leg to starting position.  Repeat 12x, and then repeat 12x more by lunging backwards with your right leg.

F) The “Oh, You Want To Sit Down, Do You?” – Begin by standing in front of your couch, facing away from it.  Extend your arms in front of you at shoulder-height.  Lower down to just above the couch cushion, and then return to standing without sitting down. (Sucker!)  Repeat 10x.
circuit 2

Circuit 3 – Do 2x 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) The “Invisible Chair” – Begin by standing with your legs shoulder-width apart.  Squat down so that it looks like you are sitting on an invisible chair. Raise both hands above your head.  Hold for 30 seconds. With control, return to starting position.  This one is a doozy!

circuit 3

Fitness Tip of the Day

Savor the last moments of winter! Click here for some fun winter activities that really burn off calories.

 

xoxo,

Workout Girl

 

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