Workout Throwback: Turn Heads With Your Butt – The Workout Girl

Workout Throwback: Turn Heads With Your Butt

We’re throwing it back with this oldie-but-a-goodie workout from 2012.  This one is sure to whip that ass into shape…literally.

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 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 (5 lb), medicine ball

Circuit 1 – Do 2x Through

A) The “Invisible Seat” –  Begin by standing on your mat with your feet shoulder-width apart.  Hold a medicine ball at chest-height.  As you hold the medicine ball, squat down.  Stick your butt and chest out as much as possible.  It should almost look like you are sitting on an invisible chair.  With control, return to standing.  Repeat 12x.

B) The “Lunge Lover” – Begin by standing on your mat with your feet shoulder-width apart.  Hold a medicine ball at chest-height.  Step forward with your right foot and lunge down.  Don’t let your knee go over your toe, and keep your back at a 90 degree angle to the floor.  With control, return to starting position.  Repeat the lunge with your left foot forward.  Repeat 10x each leg, alternating legs.

C) Repeat the “Lunge Lover,” except step out to the right and lunge down to the right.  Then, repeat by stepping out to the left and lunging down to the left.  You will be lunging side to side instead of front to back.  Repeat 10x each leg, alternating legs.

Circuit 2 – Do 2x Through

D)  The “Must Thrust” – Begin by laying on your back on your mat with your left foot resting on the edge of a sturdy chair.  Raise your right leg straight in the air so it is at a 90 degree angle to the floor.  Rest your arms at your sides.  Lift your butt of of the floor so that only your head, shoulders, and arms are on the floor.  Tighten your butt muscles and slowly thrust your hips as high towards the ceiling as you can.  With control, lower your hips to a few inches above the ground.  Repeat 10x, and then switch leg positions and repeat 10x more.

E) The “Kickin’ It” – Begin by standing facing a sturdy chair.  Hold 5 lb weights at your side.  Step up with your left foot to stand on the chair. (Be careful!) Bring your right leg up, bending your right knee in front of you and bringing it towards your chest.  Lean your torso slightly forward and kick your right leg behind you, extending it fully and lifting it as high as you can.  With control, step back down onto the ground.  Repeat the exercise again by switching legs.  Repeat 10x each leg.

F) The “Butterfly” – Begin by standing facing the back of a sturdy chair.  Hold onto the back of the chair.  Balance on your toes and lean your body forward so your weight is supported on the chair.   Bend your left knee and rotate your left leg so that your knee is facing out to the side.  With control, rotate your knee back to facing forward.  Your left foot should not touch the ground.  Repeat 20x, and then repeat 20x more with your right leg.



Circuit 3 – Do 2x Through

G)  The “See-Saw” – Begin by standing holding 5 lb weights.  Bring your left leg slightly behind your right.  Lean your torso forward, letting your arms (with the weights) hang down.  Extend your left leg behind you and lift it as high as you can while maintaining your balance.  Hold for 2 seconds.  With control, return to starting position.  Repeat 10x and then switch legs and repeat 10x more.

H) The “Marcher” – Begin by standing with your legs shoulder-width apart.  Bend your left knee and bring it as high as you can towards your chest.  In an explosive motion, straighten your left leg and simultaneously jump to bend your right knee and bring it as high as you can towards your chest.  Repeat, alternating knees, as fast as you can nonstop for 30 seconds.

I) The “Insanity” – Begin by standing with your legs shoulder-width apart.  Squat down so that it looks like you are sitting on an invisible chair. Bring your left foot off of the ground and rotate your left knee so that it is facing out to the side.  Rest your left foot just above your right kneecap on your right leg.  Raise both hands above your head.  Find your balance.  Keeping your butt and abs tight, lean your torso slightly forward and squat on your right leg.  Hold for 10 seconds. (…if you can!)  With control, return to starting position and repeat again by squatting on your left leg.  This one is a doozy!

Fitness Tip of the Day

Think you know what is and isn’t considered part of a healthy diet? Think again! Here are 3 common diet myths that are likely affecting you every day.

 

xoxo,

Workout Girl

 

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