You know it well… It’s comfortable… It’s convenient… It’s the “butt groove” that you have permanently carved into your couch cushion after watching 49,540 “Sex and the City” re-runs. Today, we’re going to get into a whole different kind of “butt groove.” Summer is here and we’ve got to whip that butt into shape!
Know Before You Go
Do a 10-minute warm up before your workout. Walk or jog around your block or in place in your living room, or put on your “Summer Hits of the 90s” playlist and dance around to the Gin Blossoms. 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. Take 10 minutes to stretch after every workout.
It’s OK if this workout is challenging for you… it will get easier, I promise!
-free weights (5 lbs), medicine ball
Circuit 1 – Do 2x Through
A) The “Die, Butt Groove, Die!” – Stand next to your couch. Put your left foot up on the couch, with your knee bent at a 90 degree angle. Your right leg should be on the floor, fully extended. Step up bringing both legs onto the couch and fully extended (ruin that butt groove!!!). Return to start position with your right leg on the ground. Repeat 10x and then switch legs and repeat 10x more.
B) “Limbo Time” – Pretend there is a limbo bar at chin height. Squat sideways under the limbo bar and stand up. Don’t hunch over — try to keep your back straight at a 90 degree angle to the floor. Do 10 squats, back and forth under the bar.
C) Do the “Limbo Time” again (10x…no cheating!) except don’t stop to stand up. Squat, shuffle sideways under the Limbo bar, and squat back under the limbo bar — all in one continuous motion.
D) 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.
E) The “Twist ‘N Shout” – Stand with legs shoulder width apart while holding a medicine ball. Plant your left leg while you step out sideways with your right leg and squat down. As you’re squatting, twist to the right with the medicine ball held at chest level. Do 10 twisting squats. Repeat while planting the right leg and twisting/squatting to the left. x 10
F) The “6-Pack” – No, this doesn’t involve beer. It’s your future 6-pack abs!!! Ta Da! Sit on your mat with a medicine ball held at your waist and your legs in front of you on the ground. Slowly lay back, but not all the way to the ground. Now lift your legs slightly off the ground and hold this position. Feel that? That’s your abs saying “Hi, remember me?!?” While holding this position, touch the medicine ball to the ground on your right side and then on your left side. Back and forth, as fast as you can. Touch the ball 10x on each side.
G) “Party Pilates” – Start out in a position as if you were going to do a push up. Lift your left arm and rotate your body so that you’re balancing on your right arm, your body is facing the wall, and your left leg is resting on top of your right leg. Extend your right arm fully and hold your left arm up in the air as high as possible. Look straight out at the wall and hold this position for just 3 seconds. Then switch sides. Repeat, 10x each side.
H) “What Love Handles?” – Lay down on your mat on your right side, with your left leg resting on top of your right leg. Supporting yourself on your right forearm and your feet, lift your body off the mat and move your hips up and down only a few inches, never letting your hips touch the mat. You can rest your left arm in front of you on the mat (or hold it up in the air for more of a challenge). Lift and lower your hips x 10. Repeat on your left side.
I) The “Lunge-A-Thon” – Stand up with your feet together and plant your left leg. Lunge forward with your right leg and then return to standing position. Next, lunge backwards with your right leg and return to standing position. Then, lunge out to the ride side and return to standing position. Finally, lunge diagonally to the left and return to standing position. Repeat while planting your right leg and lunging with your left leg.
Make a great workout playlist loaded with all your favorite songs. This will help keep you motivated. I promise not to judge you when you’re lunging to Justin Bieber.