The Best Butt Workout – The Workout Girl

The Best Butt Workout

I don’t know about you, but I’m still suffering from a bit of Halloween-weekend-candy-binge guilt.  That candy corn gets me every time. Every. Single. Time.  (Sigh.) This week definitely calls for  a workout that can whip my ass back into shape. I give you: The Best Butt Workout.  If you’re up to the challenge, then let’s do this.

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, 8 lb), balance ball, medicine ball

Circuit 1 – Do 3x Through

A) The “Power Picker Upper” – Begin by standing in front of a medicine ball.  Lower into a squat, pick up the ball, and bring it up to your chest as you return to standing.  With control, lower back into a squat, and drop the medicine ball on the floor.  Pick up the ball again, and bring it up to your chest as your return to standing.  Repeat 12x.

B) The “Super Squatter” – Begin by standing on your mat.  Hold a medicine ball at your chest.  Lower into a squat.  As you come up out of the squat, push the medicine ball up overhead.  Repeat 12x.

C) The “Quicker Sitter” – Begin by standing facing away from your couch.  Hold a medicine ball at chest height.  With control, lower your butt to just barely sit on the couch, and then immediately return to standing.  Repeat 12x.

Copy of circuit 1


Circuit 2 – Do 3x Through

D) The “Pendulum” – Begin by standing on your mat holding one 5 lb weight in only your left hand.  Keep your right arm at your side.  Tilt forward at your pelvis and simultaneously lift your right leg (fully extended) behind you towards the ceiling until your torso and right leg are almost parallel to the ground.  As you tilt your pelvis forward, lower the weight towards the ground until your left arm is perpendicular to your mat.  With control, slowly return to starting position.  Repeat 12x, and then switch sides and repeat 12x more with your right hand/left leg.

E) The “Balls To The Wall” – Begin by wedging a balance ball between your back and a wall.  Hold 8 lb weights at your sides.  Slide your back (and the ball!) down the wall until your knees are bent at a 90 degree angle.  Hold this position for 60 seconds.

F) The “Booty Buster” – Begin in a position as if you are going to do a push up.  Make sure your butt is down, your shoulders are stacked over your wrists, and your body is flat!  With control, raise your right leg (fully extended!) up towards the ceiling and hold for a count of 10 seconds.  Keep that butt tight!  With control, slowly lower your right leg to the mat to return to starting position.  Repeat 12x, and then switch legs and repeat 12x more.

Copy of circuit 2
Circuit 3 – Do 2x Through

G) The “Jump Up ‘N Get Down” – Begin by standing facing the bottom step of a flight of stairs.  Lower into a squat.  In an explosive motion, jump with both feet to land on the step.  As you land, lower into a squat.  In an explosive motion, jump backwards with both feet to land on the ground.  As you land, lower into a squat.  Repeat 10x.

H) The “Ups ‘N Downs” – Lay on your back on your mat with your arms resting on your sides and your legs extended in front of you.   Lift your legs to rest your heels on a balance ball.  With control, lift your hips as high as you can towards the ceiling.  Hold for a count of 3.  Slowly lower your hips back down to your mat.  Repeat 15x.

I) The “Fanny Forklift” – Lay on your back on your mat with your arms resting on your sides and your legs extended in front of you.   Lift your legs to rest your heels on a balance ball.  Lift your right leg until your leg is perpendicular to the ceiling.  Then, lift your hips off of the floor as high as you can. Keeping your hips off of the floor, slowly bend your left knee to roll the ball towards your torso until your knee is bent at a 90 degree angle.  Your right leg should be perpendicular to the ceiling the entire time.  With control, slowly extend your left leg to roll the ball back to starting position. Repeat 12x, and then switch legs and repeat 12x more.

Copy of circuit 3
Fitness Tip of the Day

Have you ever wondered what it takes to burn off your favorite fun-sized Halloween candies?! Click here to find out.

 

xoxo,

Workout Girl

 

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