Booty Workout #1

Step Lunge – 3 sets. 15 on each side per set. 1 set=30 total for both legs. You can either alternate or do one side at a time.

step lunge

Low Squat w/ Medicine Ball – squeeze MB ( medicine ball) between knees and squat, raising your arms may help with balance. 4 sets 15 reps.

low squat

Split squat with Arnold press combo- you can do this on a squat machine, or without (like it shows in the pic) do a regular lunge, and press arms up in a “Arnold press” when in squat position. alternate legs, helps to walk with the motion! =)  3 sets, 15 on each side. 30 reps total for each side.

split

Deadlift with press- basically like before, bend down, keeping arms straight and press towards the sky. 3 set, 15 reps

deADlift

Scissor leg raise – focus on keeping core tight. Do as many as you can for 30 seconds, rest 10 seconds. do 3 sets. ! want to make it harder? put an elastic band around your ankles.

leg

alternating superman  – do as many as your can for 30 seconds, rest 10 seconds. Do 3 sets.

super

single leg glute bridge – keeping core tight, one leg extended…. lift butt and hips up and squeeze butt muscles every rep. 3 sets. 15 reps

bridge

glute bridge (hip raises)  – same as above without extended leg. 3 sets, 15 reps

glute bridge

Low lateral band walk-as many as you can for 30 seconds, rest 10 seconds. Do 8 sets.

low latteral

Fun Cardio Workout #1

  • 20 Jumping Jacks
  • 20 Twisters (20 on each side. So 40 total)

twist Keep abs tight and pulled in while you twist. Repeat on other side.

  • 20 Jumping Jacks
  • 10 Squat hops

squatEngage your abs, glutes and legs while doing.

  •  40 Mountain climbers (20 on each side)

mounKeep tummy tucked in, core tight and knee is going to reach towards opposite arm.

  • Kicks (Russian Style) Do 20 on each leg.

russUse momentum to kick of with each foot alternating back and forth between legs. Kick as high as you can. For and extra- alternate arms to go opposite of kick making core tighter.

  • 20 Jumping Jacks
  • Inclined Push up – Do as many as you can! Challenge yourself!!! You Can Do IT!!!

push You can use anything for this, a chair at home, a step on our back porch. Etc.. Make sure your elbows are tucked in, And exhale during the push up.

Leg workout # 1

Plie’ Squat

plie

  • Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
  • Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
  • Press back to start; squeeze your glutes. Do 15 reps. 4 Sets

Basic Lunge

lunge

  • Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.  4 sets. 12 on each leg.

Single -Leg Deadlift

dead

  • Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing front of thighs.
  • Hinge forward at hips 90 degrees as you lift extended left leg behind you so that body is parallel to floor from head to left heel, arms hanging down.
  • Return to start. Do 15 to 20 reps. Switch sides and repeat. Do 3 sets.

Bulgarian Split Squat

bul

  • Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

Do 20 reps. 4 sets.