Tone Up Your Butt – The Workout Girl

Tone Up Your Butt

4th of July is right around the corner…and you know what that means: it’s the prime of Summer time.  Get your ass in gear (literally!) with this beach-ready workout that can help you to own swimsuit season like it ain’t no thang.

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 (3 lb, 8 lb, 10 lb),balance ball

Circuit 1 – Do 3x Through

A) “Sumo Workout Girl” –  Begin by standing on your mat with your arms outstretched in front of you at chest-height.  Move your legs so that they are wider than shoulder-width apart and point your toes out to the side.  Keeping your arms outstretched, bend your knees to squat down until your knees is are bent at a 90 degree angle.  Keep your back straight and try not to let your knees go over your toes.  Hold this position for 3 seconds.  Repeat 10x.

B) The “Power Walker”- Start by standing with one leg forward and one leg back. Jump and simultaneously switch legs. Repeat nonstop as fast as you can for just 1 minute.  Decrease to 45 seconds and then 30 seconds when you go through the circuit for the 2nd time and 3rd time, respectively.  It’s like doing the “I Hate Lunges, Stop Making Me Do Them,” but without the lunges! See, I listened!

C) 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 1

Circuit 2 – Do 3x Through

D) The “Donkey Kick” – Get on all fours on your mat, with your forearms and knees resting on the ground.  Lift your left leg behind you, with your knee bent at a 90 degree angle, and your foot pointing towards the ceiling.  (Optional:  Hold a 3 lb weight under your left knee for added intensity.)  Lift your left leg, and lower it only until it is again bent at a 90 degree angle.  Repeat 10x.  Repeat the same with your right leg 10x.

E)  The “Get Up & Get Down”- Start by standing with one leg forward and one leg back.  Hold 8 lb weights at 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 “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.
circuit 2

Circuit 3 – Do 2x Through

G)  The “Rocker” – Lay on your back on your mat with your hands at your sides and your knees bent.  Your feet should be flat on the floor.  Hold a balance ball under your knees.  Now rock your hips up and towards your chest, holding the ball in your knees the entire time.  Lower your hips, but don’t let your feet touch the ground.  Repeat, rocking back and forth, 12x.  Squeeze your butt and keep your abs tight throughout this exercise.

H) 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.

I) 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 3

Fitness Tip of the Day

What 3 traits do healthy people have? Click here to find out!

 

xoxo,

Workout Girl

 

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