Friday 24 February, 2012

Booty Blastin Workout


This workout it all about the booty! After this workout you’ll have a tight tush!

Perform each circuit, resting 30 seconds between each exercise. When circuit in complete, rest for 2 minutes then repeat for a total of 2-3 circuits before moving on to the next circuit.

Beginners: Perform each circuit one time, resting 30 seconds between each exercise. Rest for 2 minutes before moving on to the next circuit.

Circuit One

Woodchop

Starting in standing positon with feet wider than hips width apart and hands holding one weight in front of you, lower arms down between legs and squat down while driving down through your heels. With high intensity, push through your heels lift back up and raise arms above head.

10-15 Reps

Deadlift

Starting in standing position with feet hips width apart and slightly bending your knees, weights in front of your thighs. Bend at your hips to lower your torso until it’s almost parallel to the floor, keeping the weights close to your body but close to the ground. Return to standing while pushing up through your heels and squeezing your butt and keeping the weights close to your body.

10-15 Reps

10-15 lbs weights

Side Lunge

Start in standing position with feet hips width apart and hold weights down at your sides. Take a big step to the right, dropping your butt back and lower weights to right foot. Pushing through your heels return to starting position.

10-15 Reps

10-15 lbs weights

Circuit Two

Stability Ball Leg Curl

Laying on the floor with your calves on top of a stability ball. Squeeze your butt and raise your hips until your body forms a straight line from your shoulders to your feet. Bend your knees to roll the ball toward you and hold for a beat. Straighten your legs to roll it back and lower down to starting position.

10-12 Reps

Hip Bridge

Lying on your back with both knees bent and feet flat on the floor about hips width apart. Hold a weight over pelvis. Lift you pelvis up towards the sky while pushing up with your heels and squeezing your butt. Hold for 5 seconds, then slowly lower down.

10-15 Reps

15-20 lbs weights

Prone Jack Knife

Starting in pushup position and your shins on a stability ball. While keeping abs engaged, pull the ball and your knees toward your chest and hold for a beat. Straighten your legs and roll the ball back to starting position.

10-15 Reps

This workout is from my own personal fitness journal and may not be for everybody. Please do not do anything that is unsafe for you.

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  • Sandra

    PLEASE KEEP THIS WORKOUTS COMING!!

    • http://ThatPrettyFitChick.com/ Pretty Fit Chick Nicole

      Thank you Sandra!! I have so much more coming.

  • Alexis Stevens

    Yes, thank you for creating these workouts. I try to workout on my own, but I need more knowledge on working out. Your website is giving me just what I need. I have to work up to some of them as they are challenging but you give modifications which help so much. Thanks!

    • http://ThatPrettyFitChick.com/ Pretty Fit Chick Nicole

      Thank you!! I will continue to try and create workouts that make you sweat and give you results! I have some beginner workouts on the way with more basic exercises to prepare you for the intermediate to advanced level workouts.

  • Crazy Christine

    Gonna workout my big old booty!

  • Allybear

    Looks like I’m gonna need to buy that big blue ball. Obviously it’s effective or you wouldn’t promote it.

  • Alex

    Another great workout. Please come up with a workout schedule for those of us that can’t figure it out ourselves. We need a pro to come up with something for us that’s effective but won’t kill us.