Tone Up That Butt! – The Workout Girl

Tone Up That Butt!

Ladies, it’s a fact that many men are attracted to a woman’s backside… So, why not leave a lasting impression by toning up your booty?  This workout will help to lift and tone your tushy so you can strut around in your “Lulu” spandex pants and know that you look damn good!

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 (10 lb), medicine ball

Circuit 1 – Do 3x Through

A) The “Toe Toucher” – Begin by standing on your mat.  Hold a medicine ball at waist height.  Lower into a squat and touch the medicine ball to your right toes. Return to starting position.  Lower into a squat and touch the medicine ball to your left toes.  Return to starting position.  Repeat 10x each side, alternating sides.

B) The “Twist and Shout” – Begin by standing with your legs shoulder-width apart.  Hold a medicine ball at waist height.  Lower into a squat and twist your torso to the right.  Return to starting position.  Lower into a squat and twist your torso to the left.  Repeat 10x each side, alternating sides.

C) The “Ball Worshiper” – Start by standing with your legs shoulder-width apart, holding a medicine ball at waist-height.  Lower into a squat.  As you return to standing position, lift the medicine ball up to chin height and then straight overhead towards the ceiling.  Repeat 10x.

circuit 1

Circuit 2 – Do 3x Through

D) The “Toddler Walk” –  Stand up with one let in front of the other and squat down.  Keep your back straight, and stick your chest and ass out.  Now stay low and walk 15 steps across the room in this position.  Repeat 15 times back across the room to where you started.

E)  The “Get Up & Get Down”- Start by standing with one leg forward and one leg back.  Hold a 10 lb weight in each hand by your sides.  Squat down.  (Back Straight! Try not to let your front knee go over your toe! Stick your ass and chest out!)  Return to standing.  Repeat, with your feet planted the whole time, 10x.

F) The “Feeling The Burn” – Stand in front of a flight of stairs, at the base of the stairs.  Hold a 10 lb weight in each hand by your sides.  Put your right foot on top of the bottom step in front of you.  Step up to bring your left foot also on the step.  Your legs should be fully extended.  Bring your left foot back to the ground.  Repeat 10x stepping only with your left leg, and then repeat 10x more with your right leg.
circuit 2

Circuit 3 – Do 2x Through

G) The “Get Low” – Stand up straight with your arms straight out in front of you at shoulder height and your legs shoulder-width apart.  Squat down.  As you squat, pretend you are doing a “Booty Drop” in a rap video — your ass and chest should both be out as far as possible and your back should be straight.  Repeat x 10.

H) The “Happy Feet” – Lay on your back on the mat with your knees bent at a 90 degree angle so that your feet are off of the floor.  Quickly lower your left foot to touch your toes to the mat.  As you return your left leg to starting position, lower your right foot to touch your toes to the mat.  Repeat, alternating feet, as fast as you can continuously for 1 minute.

I) 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 3

Fitness Tip of the Day

Watch out! Click here to find out which foods seem to be healthy, but actually aren’t!

 

xoxo,

Workout Girl

 

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