Heading home for the holidays can definitely make working out a little more challenging. I’m getting together with Bootaybag to make it a little easier for you babes! I’ve designed this months’ Bootaybag Bootay workout to be a no equipment (read no excuses) way to work your bootay from the comfort of home! 7 awesome Bootay Building exercises you can do anywhere. Check out all 7 moves here…then get ready to build and tone a beautiful bootay! xo
HOME FOR THE HOLIDAYS BOOTAY (BAG) WORKOUT:
Perform the workout as a circuit. Starting with the first move, you’ll do 25 reps of each exercise. Be sure and do 25 reps on each leg for all of the single leg moves. Go through one round or “set” of all 5 moves before beginning the circuit again; do as many sets as you can, with your goal being 100 reps or 4 sets of each move.
Equipment Needed: All you need is an Exercise Mat and your hot bod.
HOME FOR THE HOLIDAYS BOOTAY (BAG) WORKOUT
LOW LUNGES: Start in a lunge position with your right foot forward and your left heel off the ground. Bend both knees and drop your back knee as close to the ground/mat as possible. Come back up slowly to the starting position and repeat for a total of 25 reps. Once you complete the reps, switch legs and do a set with your left foot forward before moving on to the next exercise.
DONKEY KICKS: Start in a kneeling position with hands and knees on the ground. Keeping your right knee bent at a 90 degree angle, drive your right heel to the ceiling, lifting your knee to hip level. Without touching the floor, lower your knee back to the starting position and repeat lift for a total of 25 reps. Once you complete the reps, switch legs and do a set with your left leg before moving on to the next exercise.
KNEELING SIDE KICKS: Start in a kneeling position with hands and knees on the ground. Bring your right knee up to hip level and pushing through your heel, extend into a “kick”. Bring your knee and foot back to the starting position and repeat the kick for a total of 25 reps. Once you complete the reps, switch legs and do a set with your left leg before moving on to the next exercise.
HIP BRIDGE (3 POSITIONS): Position 1: Start lying flat on your back, your knees bent and your arms by your hips. Your feet should be about hip-distance apart with your heels a few inches away from your bootay. Push through your heels to lift your hips up while squeezing your glutes, creating a diagonal line from your shoulders to your knees. Pause for 1-2 seconds, then lower back down. Repeat for a total of 25 reps. For Position 2: Start in the same place as Position 1, but this time, lift one leg straight up and imagine pushing that heel to the ceiling for 25 reps each leg. Position 3: Very similar to Position 2, but this round you will cross your right foot over your left knee for 25 reps then switch legs.
SINGLE LEG SQUAT JUMPS: Start by holding onto a counter, chair or back of a piece of furniture (if nothing in your space will work, then hands on hips and you’re getting a bonus core workout!). Then stand on your right leg with your left foot off the ground, bend both knees and go into a squat position with your right leg. Pushing through your right heel, jump off the ground and come back down bending your knee as you land as low as you can, sitting back into a squat position. Repeat for a total of 25 reps on the right leg then switch and repeat 25 reps on the left leg.