Friday 20 April, 2012

Bootylicious Workout


What’s better than a tight booty? Umm, nothing comes to mind! This circuit will get you the tight junk in the trunk you’re looking for!

 

Perform each circuit while resting 30 seconds between each exercise. Once completed, rest for 2 minutes, then repeat ciruit 2-3 times.

 

Beginners: Perform each circuit once. Rest for 2 minutes before starting next circuit.

 

Circuit One

 

Squat with Medicine Ball

 

Standing with your legs wider than hips width apart, hold a medicine ball at your chest. Squat until your thighs are almost parallel to the floor while lower medicine ball to almost touch the ground. Pushing from your heels and keepings abs engaged, lift back to starting postion but raise medicine ball above head. Repeat.

Front lunge with knee raise womenshealthmag.com

Front Lunge with Knee Raise

 

Starting in standing position with feet hips width apart and holding weights at your side. With your left foot, lunge forward and lower your hips until both knees are at about a 90 degree angle. Return up back to standing as you raise your left leg until your thigh is parallel to the floor. Balance on your right leg for one second, then return back to starting position. Repeat with same leg.

10-15 Reps each leg

8-10 lbs weights

Modification: Perform front lunge only. Work your way up to including the knee raise.

 

Jump Squat

Start standing with feet slightly wider than hip width. Bend your knees and sit hips back into a low squat. Using your arms, jump straight up while raising both arms over head. With a soft landing, squat back down and lower arms to sides.

10-12 Reps

Circuit Two

 

Squat with Side Corner Leg Extension

 

Start standing holding a weight in each hand. Bend your knees, shift your hips back and pretend you are going to take a seat. Keep your weight in your heels and don’t let your knees extend past your toes. Lower down and hold for a beat. Return to standing by pushing through your heels and squeezing your butt and extend your right leg slightly up behind you and squeeze your butt and hold. Return to standing.

12-15 Reps each side

Table Top Kick Back

 

Start kneeling on the floor on all fours in table top position- hips directly in line over your knees and your hands directly under your shoulders. Lift your right leg so that your knee is bent up at a 90 degree angle. Flex your foot, and keeping your back flat, lift your right knee up until your thigh is parallel to the floor while squeezing your butt. Lower your leg so that your knee almost touches the floor. Repeat.

15-20 Reps each leg

 

Curtsy Lunge

 

Starting in standing position hips width apart, keeping your weight in your left foot. With your right leg, take a big step back crossing it behind your left leg as if your Shirley Temple bowing curtsy style. Slowly bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent about degrees.

10-15 Reps each side

10-15 lbs weights

Feeling crazy? Add a bicep curl while in the lower down into the curtsy. Adding another muscle group burns more calories.

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  • Alexa

    Circuit training to tighten my booty? Yes please. I’ll be trying this one tomorrow. I love these workouts but wish you had some video.