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
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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