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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Abs, Arms & Booty {June Printable Calendar!}

Wow! I almost can’t believe I’m saying this but…It’s JUNE!

Last month I received a ton of emails from you guys asking me for a printable calendar with more than one muscle group focus. In the past I’ve posted “30 day ab” “30 day squat” calendars, which are great when you are working one muscle group hard. Well, you asked for it and now your wish has been granted! In May I created this what I think is a pretty awesome June calendar and it covers more than one muscle group!! Who’s ready for some Arms, Abs & Booty!

Something that love about this calendar is that it isn’t overwhelming and daunting to look at, it’s something that you can do all at once or break down throughout the day {however I do recommend doing it all at once} I also really love how this turned out {I love pink and gray} In fact I love this so much I think this is something that I’m going to run with monthly, I’m already getting so ideas for a July calendar!! So without further ado here is the June Workout Calendar!!

*print or save below. It’s a PDF so you can save it on your phone {I like to save PDFs on my iPhone in iBooks!} For this particular calendar I did print it out!

calJUNEAbs, Arms and Booty Calendar DOWNLOAD!

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