Christina Carlyle Booty Workout!

Who else loves Christina Carlyle? She is awesome and this workout from her site proves just how much she wants to help anyone achieve their fitness goals, anyone can do this workout not matter your size or fitness level!

I stumbled upon this workout a while back and honestly forgot about it. It just popped up again and I’m starting it NOW! Join me if you want some booty pop!

These butt lifting exercises use body weight and multi-directional movements so you can target all of the muscles in your glutes.  Together the best butt lifting exercises will perk up your booty quickly.

Plus, the rep count strategy we’ll be using will help lift and tight the butt, not build mass in your legs.

butt exercises - christina carlyle 

Do 3 full sets – of all 6 exercises – to complete your workout – I like to do 30 reps each! Not exactly sure how to go all the moves? Head over to Christina’s website for a video of this workout! 

Christina has a bunch of other great stuff that she offers so keep an eye over the next few week for some other great stuff!

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Booty Workout!

booty

I don’t know about you but I’ve got some junk in the trunk and I want to tone it up! Here is a fun &  quick workout that you can do anywhere, that will help you tone up that booty!

Here is a booty quickie for you! Let do this thing!

repeatsOf course you can alter this workout to fit your fitness level by lowering or increase the reps and repeats! 

Donkey Kicks {Complete 10 reps on right leg then switch to left leg}

  • Start on all fours
  • Hands shoulder-width apart
  • Knees hip-width apart
  • Right foot flexed and leg bent, raise your right leg and press your heel toward the ceiling as high as you can
  • Tighten gluteus, then slowly return to the starting position
  • Keep your knee off the ground
  • That’s one Rep

Squat with a Kick

  • Stand with your legs wider than hip-width apart
  • Toes slighty turned out and arms straight in front of you
  • Lower into a deep squat position
  • Tighten gluteus, then slowly return to the starting position
  • From the starting position lift your right leg out to the side as high as you can
  • Lower your leg back down
  • Lower into a deep squat position
  • Tighten gluteus, then slowly return to the starting position
  • From the starting position lift your left leg out to the side as high as you can
  • Lower your leg back dow
  • That’s one Rep

Fire Hydrant {Complete 10 reps on right leg then switch to left leg}

  • Start on all fours
  • Hands shoulder-width apart
  • Knees hip-width apart
  • With feet flexed and bent knee, lift your right leg out to the side until your inner thigh is parallel with the floor
  • Tighten gluteus, then slowly return to the starting position
  • That’s one Rep

Squat with Pulse

  • Stand with your legs wider than hip-width apart
  • Toes slighty turned out and arms straight in front of you
  • Lower into a deep squat position
  • Pulse up and down for 10 counts {try to stay in a nice deep squat position the whole time}
  • Tighten gluteus, then slowly return to the starting position
  • That’s one Rep

Standing Chair Kicks {Complete 10 reps on right leg then switch to left leg}

{Get a tall chair and face it away from you}

  • Stand the length of your arms behind the chair
  • Grab the back of the seat with both hands for balance
  • Feet together
  • Lean forward slightly
  • Lift your right leg directly behind you
  • Tighten glutes, while keeping  your hips square with the chair
  • Raise your leg as high as you can
  • Lower your leg to the starting position.
  • That’s one Rep

Feel the burn!

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14 Days to Totally Toned! {BUTT}

ttgfwbWow! The week is already half over! So far this week we have covered Arms, Legs and now its time to tone that Butt! Below I have added some of my all time favorite butt workouts as well as a newer one {the Kettlebell Swing} I’m really excited about this workout and I hope you are too!

After you complete your first round of 14 Days to Totally Toned {Arms} AND 14 Days to Totally Toned {LEGS} transition straight into the workout below.

BUTT

Just a few things before we get started:

  • Feel free to leave out and workouts that require a kettlebell if you do not have one
  • Push your body, but know your boundaries make sure all workouts are being done safely
  • Increase or decrease reps to fit your fitness level

Reps and Sets below are personal suggestions – Do what is right for you – Pick from 2 sets/2x a day {this is what I do}, 1 set/2x a day or 1 set/4x times a day. Work at your level!

Plié Squats:

20 reps /2 sets {repeat twice a day}

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  • Stand with your legs wider than shoulder width apart and toes turned out
  • Put your hands on your hips
  • Lower your body until your thighs are parallel to the floor
  • Slowly push yourself back to the starting position
  • Repeat

Kettlebell Swing: {If you do not have a Kettlebell you can leave this one out}

20 reps/2 sets {repeat twice a day}

kettlebellswing1

  • Hold kettlebell by handle with both hands
  • Swing kettlebell between legs act like you are trying to hit yourself in the butt
  • Thrust hips forward, straighten knees, and squeeze glutes to swing kettlebell through legs and up to chest height
  • Allowing gravity to assist, swing weight down, hinging at hips and pressing butt back to bring kettlebell through legs
  • Immediately go into another swing, bringing kettlebell to chest height

Hip Raises:

20 reps/2 sets {repeat twice a day}

1203-hip-raise

  • Lie face up on the floor with your knees bent and your feet flat on the floor
  • Raise your hips so your body forms a straight line from your shoulders to your knees
  • lower your body back to the starting position

Single Leg Hip Raise:

20 reps {each leg} /2 sets {repeat twice a day}

mov2_puente_pierna_womenshealth

  • Lie face up on the floor with your left knee bent and your right leg straight.
  • Raise your right leg until it’s in line with your left thigh
  • Push your hips upward, keeping your right leg elevated
  • Slowly lower your body and leg back to the start position
  • Complete desired reps
  • Switch legs

Walking Lunges: {with or without dumbbells}

20 reps {each leg} /2 sets {repeat twice a day}

walking-lunge

  • Step forward with your right leg
  • Shift your weight to your right foot
  • Without pausing, step your left leg in front of your right
  • Repeat the lunge with your left leg in front.

Clam Shell:

20 reps {each leg} /2 sets {repeat twice a day}

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  • Lie on your left side on the floor, with your hips and knees bent 45 degrees
  • With heels together raise your right knee as high as you can without moving your pelvis
  • Return to the starting position
  • Complete desired reps
  • Switch legs

Donkey Kicks:

20 reps {each leg} /2 sets {repeat twice a day}

Donkey_kicks1

  • Start on your hands and knees
  • Keep your core tight and back flat
  • Raise 1 leg and keeping knee at 90 degrees
  • Push that leg as high as you can in the air
  • Lower back down
  • Repeat

Directions: Do each workout {including video} 2x a day for the next 14 days

{Special Thanks to Workout LabsWomen’s Health & Women’s Heath UK!}

In case you missed it…

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Drop it like its Squat! 30 Day Squat Challenge!

On of my favorite workouts is doing Squats! I don’t know why…maybe it’s because I KNOW that they are really doing something…you know that ‘hurts so good’ feeling!

30 Day Squat Challenge!

{30 day squat challenge is based on the basic body weight squat}

squats30

Click for FREE printable!

{hint: Laminate printable, using a wet erase marker mark off each completed day! Once you have completed at 30 days simple wipe and start again when you want!}

I want to take this moment to encourage you! It IS OK if you can’t drop your squat as deep as the images below! Go as low as you can, don’t push you self…YOU WILL GET THERE! Even with horrible knees!!

Want more?!?!? Here are 8 awesome squats you’ll want to add to your daily routine!

#1 Body Weight Squat

slide2-bweight-squat

Stand as tall as you can with your feet spread shoulder-width apart.

(A) Lower your body as far as you can by pushing your hips back and bending your knees.

Pause, then slowly push yourself back to the starting position. (B)

#2 Body Weight Jump Squat

slide3-bweight-jump-squat

Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.

(A) Dip your knees in preparation to leap. 

(B) Explosively jump as high as you can.

When you land, immediately squat down and jump again. (C)

#3 Pistol Squat

slide4-pistol-squat

Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.

Raise your right leg off the floor, and hold it there. (A) Push your hips back and lower your body as far as you can.

Pause, then push your body back to the starting position. (B)

#4 Wide Stance Barbell Squat

slide5-wide-bb-squat

Hold the bar across your upper back with an overhand grip. (A)

Perform a squat with your feet set at twice shoulder width. (B)

#5 Barbell Stiff Squat

slide6bbell-siff-squat

Hold the bar across your upper back with an overhand grip.

Before you squat, raise your heels as high as you can (A) and hold them that way for the entire lift. (B)

#6 Braced Squat

slide7-brace-squat-1

Hold a weight plate in front of your chest with both hands, your arms completely straight. (A)

Perform a squat while holding the weight in place. (B)

#7 Dumbbell Split Squat

slide8dbell-split-squat

Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other.

Stand in a staggered stance, your left foot in front of your right.

(A) Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can.

(B) Switch legs and repeat.

#8 Goblet Squat

slide9-goblet-squat

Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it’s a heavy goblet.)

(A) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees.

(B) Pause, then push yourself back to the starting position.

Thank you to Women’s Health Magazine for this great workout! If you aren’t familiar with this magazine you NEED to check it out!

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My Favorite “Quickie” Workout!

Got an extra 10-15 minutes and a wall? Fill that time with this workout! Psst…its great for any fitness level! Who doesn’t want to tone their Belly, Thighs and Butt?

Why do I love this workout so much?

It has 3 different levels {easy, regular and hard} You don’t need any equipment…well, except a wall! It targets deep muscles but is quick! Ummm you do it barefoot!! Enough said 🙂

You’ll notice that it recommends doing it 4-5 times a week and two sets each time you do it. This is a recommendation and feel free to do it more or less…you know your body and your fitness level. ALWAYS do what you are comfortable with!

I do this workout {2 sets of each move} 2 times a day in the morning and the late afternoon most days. {This workout is part of my 4 week weight loss plan and after 7 days I am down 4.5 pounds!}

no-squats-belly-butt-thighs-workout

Get the Printable

Thank you Prevention for the great printable! For more great workouts and tips visit their site!

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