BOOTY BUILDING SERIES: Workout #2Posted on June 13, 2014 at 12:01 am
Happy FIT FRIDAY, Glisteners (: You know what that means…a brand new workout! It’s the second week of our month long BOOTY BUILDING SERIES, so today’s workout will literally kick your butt. Most of my strength is in my lower body, so I love doing leg/butt workouts. And HIIT style workouts are my jam, so here is another booty building HIIT workout!
Equipment You’ll Need:
- 2 Chairs
- Kettlebell (25-35 pounds)
- BOSU ball
- Stability Ball
- Heavy dumbbells or a barbell
Workout Video, Printable & Breakdown:
Video Demo of all the moves:
4 rounds of the following:
1 minute up & overs on BOSU: Start with one foot in the center of the BOSU and your body in a squat position. Jump up & over the BOSU, landing in a squat, with your opposite foot on the BOSU. Landing in the squat is KEY!
20 elevated bridges on stability ball: Sit on the stability ball and slowly roll yourself out so that only your shoulders are on the ball. Hold the kettlebell on your pelvic area, in a spot that is comfortable. Make sure you are letting the weight press against you…don’t hold the weight with your hand, but just softly support it with your hand to balance it. Keep the weight in your heels and lower your butt to the ground. Rise your butt back up as high as you can, squeezing it as tight as you can.
1 minute elevated in & out jumps: This can be dangerous if you’re on a slippery floor, so be careful. If you’re doing this at a gym, use 2 aerobic step up boxes instead…much safer. Anyway. Start in a squat with your feet together on the ground, in between the chairs or boxes. Jump up and land in a squat but with one foot on each chair.
20 lateral step-ups (per side): Stand next to a chair, holding a kettlebell at your chest. The kettlebell does not move. Step on the chair with the leg closest to the chair. Lift your other leg up, without letting it touch the chair.
1 minute burpee squat jumps: Do a full burpees, but instead of jumping up at the end, jump up and forward into a jump squat. Land deep in the squat.
20 heavy weight squats: This is just a normal squat, but with weights. Make sure that your chest is up, back straight, and knees aligned with your ankles (never past your toes). The key for this is keeping all of your weight in the back of your heels…that will trigger your glutes way more. I normally do this move holding a barbell with weight plates on each side. In the video/pictures I am holding 15 pound dumbbells. If you have access to a squat rack, I suggest doing your squats there. The heavier the weight, the more effective your squats will be. Form is key…don’t sacrifice it!
There, I think I covered just about every type of way to go over this workout! Anyway, remember I told y’all that for the best results in really sculpting your backside, you really need to use heavy weights. Use as heavy as you can handle without sacrificing good form. Focus on squeezing your butt as tight as you can (like you’re holding a penny between your buns!) during every exercise. Oh, and be prepared to be in pain when you squat on the toilet the day after doing this workout (; Your booty will BURN SO GOOD.
Happy sweating and happy weekend! Please share this workout with your friends & family…I want women all over to have cute, sculpted booties for summer!