Give your booty a lift! This workout is designed to tighten and tone your backside so you can leave a lasting impression. What kind of impact can a toned tushy have on others, you ask? Take a cue from Pippa Middleton, whose sculpted derriere was so popular that it crashed Twitter. In fact, Pippa’s behind was so popular it got its very own Twitter account. (@pippasass, if you were wondering, which has more followers than @theworkoutgirl. I promise I’m not a bitter…OK, maybe I’m a little bitter.) Clearly, a toned behind can really make an impression. It’s time to tone your booty so that you too can one day have a popular Twitter account for your ass, as well. :)
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), medicine ball, balance ball
Circuit 1 – Do 3x Through
A) The “Ball Holder” – Begin by standing on your mat with your feet shoulder-width apart. Slightly bend your knees. Hold a medicine ball straight overhead. Keeping the ball overhead, lower into a squat. Stick both your back and chest out, and don’t let your knees go past your toes. With control, return to standing. Repeat 12x.
B) 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.
C) The “Lunge It ‘N Love It” – Begin by standing on a mat holding a medicine ball in front of you at chest-height. Holding the ball, take a large step forward and lower into a lunge. Repeat, doing 15 lunges across the room.
Circuit 2 – Do 3x Through
D) The “Side-To-Side” – Begin by standing on your mat holding a medicine ball in front of you at chest-height. Take a large step with your left foot out to the left and lower into a lunge. As you lunge, twist your torso to the left and touch the medicine ball to your left knee. Return your left foot to meet your right as you return to standing. Bring the medicine ball to center. Repeat 12x, and then repeat 12x more by lunging and twisting to the right.
E) The “Pick Up Line” – Begin by standing on your mat with your feet together. Try to keep your legs straight throughout this exercise, if possible. Place a medicine ball on the ground in front of you. Bend at the waist towards the floor. As you bend, keep the back as flat as possible. Reach down and pick up the ball with both hands. Bend at the waist to return to standing, bringing the ball up to your hips. Bend at the waist towards the floor and drop the ball back on the ground. Bend at the waist to return to standing. Repeat 10x.
F) 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.
Circuit 3 – Do 2x Through
G) The “I’m A Baller” – Begin by laying on your side on your mat, resting your forearms in front of you. Hold a balance ball in between your feet and the lower half of your legs. Lift both of your legs, holding the balance ball, up and down 10x. Never let the balance ball or your feet touch the ground. Repeat 10x more by turning onto your other side on your mat.
H) The “Flying V” – Begin on your back on your mat with your feet resting on top of a balance ball. Dig your heels into the ball and lift your hips off of the ground towards the ceiling. Bend your knees to roll the ball in towards your butt. Your body will look like an upside down “V.” With control, slowly roll the ball back to starting position. Repeat 12x.
I) The “Up Against A Wall” – Begin by standing with your back to a wall. Hold 5 lb weights with your arms resting at your sides. Wedge a balance ball between your lower back and the wall. Slowly bend your knees until they are bent at a 90 degree angle. It should look like you are sitting on an invisible chair, with the chair back being a balance ball. Hold this position for 30 seconds.
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