Saturday, March 31, 2012

Butt workout and Accountability!

True dat!

I take progress pics ALL of the time because sometimes I can't figure out if my mind is playing tricks on me. Just got back from Atlantis last week where i literally ate everything in site lol. I thought I gained 10 lbs in 4 days!!!

So I snapped a couple quick pics because I am going to be starting the Chalean Extreme/ Turbo Fire Hybrid Schedule on Monday!!! Gotta get ready for Vegas in June and lots of pool side fun this summer!

Please ignore my messy bed and crap everywhere lol



Ok I at least fixed the blankets lol I hope Im not the only one with a mess room!

Need a good quick workout for your butt? Only have 20 minutes? Try this!

Elvis PliƩ
Works core, hips, glutes, hamstrings, quads, and calves
Grab a 15- to 20-pound body bar with your hands wider than shoulder-width apart. Rest the bar across your shoulder blades and position your legs wider than shoulder-width apart with your toes turned out. Squat until your thighs are parallel to the floor (A). Rotate your entire body 90 degrees to the left 
(B). Return to center, stand, and squat again, this time rotating to the right. That’s one rep. Do two sets of 12 to 15, resting for 30 seconds between sets. 




Front Lunge Push-off
Works core, glutes, hamstrings, quads, and calves


Grab a pair of 10- to 15-pound dumbbells and stand with your feet 
together and your arms at your sides. Leading first with your left foot, lunge 
forward and lower your hips until both knees form 90-degree angles (A)With your right leg, pull yourself back to standing as you raise your left leg until your thigh is parallel to the floor (B). Balance on your right leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.




Sumo Squat and Leg Raise
Works core, hips, glutes, hamstrings, and quads 


Grab a 15- to 20-pound body bar with your hands wider than shoulder-width apart. Stand two feet to the right of a 12-inch-high step or bench. Position 
the bar across your shoulder blades. Step onto the bench with your left foot, then squat until your thighs are nearly parallel to the floor (A). Stand up, straightening your left leg as you lift your right leg straight out to the side 
(B). Balance on your left leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.



Lunge-reach combo
Works hips, glutes, hamstrings, and quads

Grab a pair of 10- to 15-pound dumbbells and stand with your feet together and your arms at your sides. Keeping your right leg straight and your toes facing forward, lunge to the left and lower your hips until your left thigh is parallel to the floor. Bend at the hips and lower the dumbbells so they’re on either side of your left calf 
(A). Return to center. Next, perform a reverse lunge, stepping back with your left leg. Bend at the hips and lower the dumbbells so they’re on either side of your right calf (B). Return to start. Do 12 to 15 reps, then repeat, lunging with your right leg. That’s one set. Do three sets, resting for 30 seconds between sets.




Curtsy Squat and Lift
Works core, hips, glutes, hamstrings, and quads 
 
Grab a pair of 12- to 15-pound dumbbells and stand with your feet hip-width
apart, arms at your sides. Cross yourright leg behind your left, slightly left of
your left heel, and rest your toe on the floor about two feet behind you (A).
Keeping your right heel up, squat down as far as you can without letting your
left knee extend past your toes (B). Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor (C). Return to start. Do 12 to 15 reps and repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.

Hip Bridge and Heel Drag Works core, glutes, hamstrings, quads, and calves
 
Lie on your back with your lower legs on a stability ball. Raise your hips until they’re aligned with your feet and shoulders (A). Raise your left leg until the bottom of your foot is facing the ceiling (B). Press your right heel into the ball
and roll it toward your butt (C). Roll the ball back out. Keeping your hips lifted, repeat the rolling motion for 12 to 15 reps. Repeat on the other side, resting for 30 seconds beforehand if needed. That’s one set. Do three sets, resting for 30 seconds between sets.



wm-0806-hip-bridge-heel.jpg
Workout adapted from Womens Health & Fitness

No comments :

Post a Comment