Combining a good booty and ab workout? Ahhh yes, thank you! I would venture to say they are my two favorite muscle groups to work. Getting that perfect burn I tend to struggle towards with other muscles groups (ahem those darn arms and shoulders) seems so much more satisfying in that booty and those abs (o.k. well the lower abs might be a bit of a struggle for me after 2 kids) . So guess what today was? Yes! Booty & Abs! I like to mix up my workouts each time so here is a run down of my workout today.
Reps for each – 3 sets of 15 reps. Two ways you can run through these. Do one set of each exercise and then start over 3 times or you can do all three sets of one exercise with 30 seconds of rest in between. What did I do? I did one set of each exercise with a little cardio between each set. See below.
Deep weighted Squats – 1 set of 15 reps. Feet hip distance apart, weights at your shoulders, lower that tush to the ground as low as you can go and then squeeze everything as you stand back up. What have I learned with these? The lower the better. Do you know how you can strengthen those muscle groups to get you lower? Besides trying to get a little lower each time you do these, squeeze the tush and those hamstrings every time you come up and increase those weights as you get stronger.
CARDIO TIME – Burpees. To love ’em is to hate ’em but man are they effective! 30 seconds. Come on you got this!
Plank knee to elbows – 15 reps on each side. In plank position bring your right knee in (keeping that plank position and that body in a straight line) to your right elbow. Extend right leg back out into plank and bring the left knee into the left elbow and then extend that leg back out. If you need to modify this move bring those knees down to the ground to start; as you get stronger keep one knee to the ground and try extending just one leg out until you are strong enough to get into a full plank position.
CARDIO TIME – Jumping Jacks. Basic? Yes? Heart rate rocking? Yep. 30 seconds baby!
Pikes– 3 sets of 15. You can use paper plates or two kitchen towels if you do not have an ab dolly. In plank position slide those feet in towards your chest while keeping your legs straight. You are just extending that booty up in the air. Bring your legs back out into plank and repeat.
CARDIO TIME – High knees. 30 seconds. You will get through it I promise!
Plie squat pulses – 3 sets of 15 reps. O.k. let me walk you through this one. Get into a wide stance with the heels off the grounds (tipy toes), feet pointing outward and squat down as low as you can. Come up just halfway and then back down pulsing through each rep.
CARDIO TIME – Jump squats. Make sure you squeeze that tush when you jump up and land soft on those feet. 30 seconds and you are almost there!
Weighted Russian twist – 3 sets of 15 reps. And no you cannot take a shot of vodka after this move. Get it? No? O.k. bad joke…. sit on your tush with knees bent and feet on the ground. Grab a weight and hold it in front of you. Lift those legs up off the ground, lower that back slightly behind you to get those muscles engaged and twist from side to side. For a modification you can keep those feet planted on the ground.
CARDIO TIME – Running man. Not the dance but hey if you want to do the dance you’ve gotten this far so go right ahead and kill those dance moves! Or you can get into plank and run those feet and knees in towards that chest.
AND REPEAT 3 TIMES
That was AMAZING! I had a great time, worked my booty and abs out, and now I’m ready for a smoothie and a shower!