Are you feeling like your butt is in need of a little lift? (…Especially since you’ve already been sneaking some fistfuls of holiday candies…I mean, honestly, who can actually resist all of those chocolates?!?! Impossible.) This workout will help you tighten and lift in all the right places.
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.
-free weights (5 lb, 10 lb)
Circuit 1 – Do 3x Through
A) 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.
B) 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
C) 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.
Circuit 2 – Do 3x Through
D) The “Sack Race” – Stand in front of a bottom step of a flight of stairs, facing the stairs this time. Jump with both feet together up onto the step, and then jump backwards down to the ground and land in a squat. Be careful not to fall. Repeat as fast as you can 10x.
E) The “Gettin’ Low” – Stand in front of the bottom step of a flight of stairs, facing away from the stairs and holding 10 lb weights at your sides. Bend your right knee to rest your right foot on the step behind you. Put your left leg out in front of you and lunge down. Don’t let your front knee go over your toe. Keep your back as straight as possible. Repeat 10x. Switch legs and repeat 10x.
F) 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.
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!
Fitness Tip of the Day
Do you find it hard to stick to your diet and fitness goals during the Holidays? Here are 3 fail-proof ways to stay on track.