Feeling like your bootay is a little flat these days? Stress no more babes! I’m teaming up with Bootaybag to bring you an amazing bootay workout! I’ve put together 8 of my favorite Bootay Building moves, all designed to lift, tone and sculpt some gorgeous glutes! Check out all 8 moves here + video for the complete workout in sequence! xo
BbE BOOTAY (BAG) WORKOUT:
Perform the workout as a circuit. Starting with the first move, you’ll do each exercise for 30 seconds to 1 minute (depending on your fitness level) with 15 seconds of rest in between. Beginners, you’re going to want to start with 30 seconds each move, Intermediate babes go for 45 seconds and Advanced you’re going to go the full 1 minute. Go through one round or “set” of all 8 moves before beginning the circuit again; doing a total of three sets.
Equipment Needed: Long Resistance Band, Small Resistance Band, Exercise or Stability Ball, Bosu Ball, Kettlebell (between 15 & 35 lbs), one set of Dumbbells (between 8 & 20 lbs), Exercise Mat
BbE BOOTAY (BAG) WORKOUT
STATIONARY LUNGE JUMPS: Loop the long resistance band around a pole or something stable. Hold the loop of the resistance band with both hands. Start in a lunge position with your back heel off the ground. Bend both knees and push off from the ground, jumping in the air. Both of your feet should land about the same time and be sure and bend your knees as you come down. As soon as you land you want to initiate the jump again, doing a continuous movement keeping the same foot forward. Switch legs once your time is up and do a set with your other foot forward before moving on to the next exercise.
RESISTANCE BAND GLUTE KICKBACKS: Loop the long resistance band around a pole or something stable. Then place the big loop around one foot. Holding on to the pole, push through your heel and “kickback” until your knee is totally straight and your glutes are feeling it. You’ll bend your knee and bring it back towards the pole, then kick through your heel again. Repeat the movement for the full time, then switch feet.
RESISTANCE BAND OUTER THIGH LIFTS: Place the small resistance band around both legs, right above the ankles. Stand up straight with your chest up, back straight, head straight and hands on hips. Go into a squat and as you come up, lift one leg to the side as high as you can while still keeping your torso straight. Lower your leg back to starting position and repeat from the squat, lifting the other leg. Keep alternating legs for the full time.
STABILITY BALL HAMSTRING CURLS: Begin on the mat, laying on your back with your feet and calves on top of the ball. Position the ball so that when your knees are straight, your ankles are on top of the ball. Raise your hips off of the ground. Then bending your knees, pull your heels towards you, lifting and squeezing your glutes. Reverse the movement back and return to the starting position. Repeating the curls for the full time.
PLANK WITH LEG RAISE: Wrap the small resistance band around both legs, positioned above your ankles. Start in a plank position with your hands on the ground and feet together behind you. Keeping your core tight and a neutral spine, squeeze the glutes to lift the one leg directly up behind you. Squeeze the glutes and hold in the up position for a couple of seconds before lowering the leg back into the plank. Alternate legs for the full time.
BOSU SINGLE LEG GLUTE BRIDGE: Start in a bridge position with your shoulders placed across the center of the Bosu and your neck neutral. Extend one leg out and place your hands on your hips. Pressing through your heel on the floor, lift your bootay up until your hips are flat. Making sure to fully contract your hamstrings and glutes at the top of the movement. Lower your body back down until right before your bootay touches the ground, then press your hips back up. Repeat the movement on one leg for the full time, then switch for another set with the other leg.
KETTLEBELL SINGLE LEG DEADLIFT: Hold a kettlebell by the handle in one hand. Stand on the opposite leg, keeping your knees slightly bent as bend forward at the hip, extending your free leg behind you for balance. Keep your back straight as you continue lowering the kettlebell until your chest is parallel to the ground. Once you reach that 45 degree angle, push through your heel and hips to return to the upright position. Repeat the movement on one leg for the entire set, then switch for another set with the other leg.
BOSU + DUMBBELLS CURTSY LUNGE: Hold a set of dumbbells at your sides and stand with your feet hip-width apart. Place one foot behind you and at an angle across your body with your toes on the center of the Bosu. Bending both knees, lower the dumbbells to the ground, keeping your torso upright and your hips and shoulders as square as possible. When your front thigh is parallel with the ground, reverse the movement and return to the starting position. Continue lunging with one leg forward for the whole set, switching legs to complete the next set.
WATCH THE VIDEO FOR ALL 8 MOVES IN SEQUENCE
Alright babes! You’ve been going to barre class, doing your squats and lunges and eating healthy, but still not getting the results you want. If you really want to build your dream booty, this glute and hamstring workout needs to be part of your weekly routine.
Commit to doing this workout once a week and we promise in just a few weeks you will see and feel a difference!
Below is a circuit of exercises you can do once a week to get truly gorgeous glutes and hamstrings! Working your muscles from different positions and with different levels of resistance and weight is key to challenging them. Please note this workout does requite quite a bit of equipment and will most likely need to be done in a gym. When selecting your weights, don’t underestimate yourself! Feeling a little burn in your glutes and hamstrings means they are working! Get to it babes…time to build your dream booty!
AMAZING GLUTE & HAMSTRING WORKOUT
Remember to always warm up before starting any exercise session.
Begin with the Cardio Interval then continue through the Strength Training exercises doing 15 reps of each exercise, completing the whole circuit 3 times.
CARDIO INTERVAL: Walk on a treadmill for 5 minutes at a medium pace and 15 percent incline while holding a 5-10 lb dumbbell or kettle bell in each hand.
KETTLEBELL PLIE SQUATS: Stand with your feet as wide as possible, toes turned out to the side, and shoulders stacked over your hips. Hold a 25-50 lb kettle bell with both hands and let it hang between your legs. Inhale and sit down into a plie squat. Exhale as you press back up to straight legs. Repeat for 15 reps.
BARBELL BOSU HIP THRUST: Start in a bridge position with your shoulders placed across the center of the Bosu and your neck neutral. Bring the barbell across your hips and hold it in place. Pressing through your heels on the floor, lift your glutes up until your hips are flat. Make sure to fully contract your hamstrings and glutes at the top of the motion. Lower your body back down to the floor and right before your butt touches the ground, press yourself back up. Repeat for 15 reps.
CABLE GLUTE KICKS: You will need a cable machine with a low attachment point for these. Attach an ankle cuff or foot strap to your right ankle or foot, and clip it to a cable resistance machine. Kneel on both hands and your left knee, positioned so that your right leg is free to move. Start with your right knee pointing to the ground and the bottom of your right foot facing the wall behind you. Tighten your core muscles to hold your back straight in a neutral position, you want to maintain this throughout the exercise. Without arching your back or tilting your hips, kick your right foot directly behind you, straightening your knee as much as possible. Bring your knee back to the starting position. Repeat for all 15 reps, then switch legs.
SINGLE LEG STABILITY BALL HAMSTRING CURLS: Lie on your back with your legs straight out in front of you, placing your heels and calves onto a stability ball. Squeeze your glutes to raise your hips, forming a straight line with your legs. Once you are stable, raise one leg off the ball and extend it up towards the ceiling. Keeping your hips raised, use your hamstrings to pull the ball towards your butt with your heel. Extend your leg back out, to return to the starting position without dropping your hips. Repeat for all 15 reps, then switch legs.
WEIGHTED SLIDE BOARD REVERSE LUNGES: Start standing with a glider or slide board under your right foot, feet hip-width apart. Hold an 8-15 lb kettlebell or dumbbell in each hand. Drive your right foot back in to a reverse lunge, keeping your upper body completely stable and your weight centered. Pause, then return to start. Repeat for all 15 reps, then switch legs.
SQUAT WITH OUTER THIGH LIFT USING RESISTANCE BAND: Place your resistance band evenly underneath both feet and hold the handles with an overhand grip. Bring your hands up to shoulder height. Squat all the way down until your quads are below parallel. As you come up, lift one leg out to side with a flexed foot. Return to the squat position as you bring your right leg back to center to stand on both feet at the lowest point of your squat. Repeat for all 15 reps, then switch legs.
WEIGHTED CURTSY LUNGES: Start with your feet hip-width apart, holding a 10-15 lb kettle bell or dumbbell in each hand. Step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Return to standing. Repeat for all 15 reps, then switch legs.
It’s going to be AMAZING babes…tough, but amazing! Push through…you can do it! xo
Struggling to fit a workout into your day? We know how it feels to be crunched for time and with the holidays approaching, it is only going to get busier. Concerned about balancing a hectic holiday schedule and your fitness goals? We’ve gotcha babes! Even with a jam-packed calendar, you can still build your dream body the BbE way. We’re revealing our tips on how to make your fit lifestyle happen as well as the most effective and efficient workouts you can do when you are crunched for time!
HOW TO MAKE YOUR FIT LIFESTYLE HAPPEN…
Get Organized… In order to make sure you get your workouts in, you are going to have to get organized. Decide how many hours per week you can dedicate to fitness. Then, take a look at your schedule and plug in your workouts just like you would an appointment or meeting. Write down exactly what you plan to do for your workout as well as how long the workout will be (ie. HIIT Class/30 minutes, Strength Training Back, Biceps & Legs/40 minutes). Add them up and make sure you are hitting your goal for the week. Treat these scheduled workouts just like you would anything else on your calendar. If you are going to be exercising during or right after work, be sure and pack your gym bag the night before and keep pre and post workout snacks at the office. Rise Protein bars and Chike Protein powder are a couple of BbE favorites and can easily be stored at work or in your desk.
Focus & Efficiency… Write out your goals and decide what you are trying to accomplish with your workouts. Next, figure out what type of workouts are going to be the most effective for getting the results you want. Once you get into the gym and are ready to go, get dialed in and focus. NO cell phones, no chatting, no distractions. Get in there, know what you are going to do and Get. It. Done. Utilize every precious moment you have with the most effective movements and exercise programs designed with your goals in mind. Not sure what will work best for you? Keep reading…we will outline and explain the benefits of the top “time crunch” workouts next.
If you only have 30-40 minutes a day to workout, you are going to have to truly make the most of your time and exercise program in order to make your fit lifestyle happen! Let’s take a look at some time efficient workouts and see what is going to be the most effective in getting you to your goal! SO…what’s your goal?
Improve Cardiovascular Fitness, Endurance & Increase Pace
If your goal is to improve your cardiovascular fitness, endurance and/or increase your pace and you are short on time, your workout “go-to” is going to be cardio intervals. Cardio Interval training is simply alternating bursts of intense activity with intervals of lighter activity (i.e., alternating between one minute of slow jogging and one minute of running vs. staying at a “steady state”). Studies have shown that you can burn the same amount of calories in a shorter interval workout as you would in a longer, lower-intensity workout. Need a specific plan? Check out some of our favorites!
SHAPE Magazine : Interval Training: Short Workouts That Really Pay Off
Fitness Magazine: Get Your Best Body Ever Cardio Countdown
You’ve also probably heard about HIIT (high-intensity interval training) and the benefits it has on improving endurance and burning calories in a shorter amount of time. Similar to interval training, HIIT mixes short bursts of high-intensity movement with low- to medium-intensity recovery periods. HIIT is being touted as the most effective form of cardio for changing body composition. Instead of merely burning calories, it specifically targets your body’s fat cells. It is an efficient way to burn fat and lose weight without losing muscle. Perfect for you time crunched BbE babes! If you are new to HIIT, Fitness Blender has a lot of awesome HIIT workouts for you, just head to their website and search for HIIT. One of our favorites is HIIT Like A Girl …fabulous body weight HIIT workout, complete with a warm-up and cool down.
Decrease Body Fat, Increase Lean Muscle Mass and Lose Weight
If your goal is to decrease your body fat, increase lean muscle mass and burn calories more efficiently for weight loss, it may surprise you, but your best bet is to head to the gym and grab some weights!
Circuit strength training is the most effective method for getting lean and losing weight. Strength training has an advantage over cardio in that your workouts allow you to maintain your lean muscle mass as you lose fat, giving you a toned and tight physique. Replacing fat with lean muscle will not only increase your overall metabolism, but research has found that following a total-body weight workout, the participants’ metabolisms were raised for 39 hours after the workout was completed. You will also burn more calories during a lifting workout as compared to cardio. Doing a strength training circuit consisting of eight moves (which takes about eight minutes) can burn between 150 and 225 calories. In comparison, the average female burns about 100 calories per mile running at a 10-mile-per-hour pace. Strength training can potentially give you twice the amount of calorie burn during your workout in addition to the extra calories burned post workout from the raised metabolic rate. Strength training is truly the workout for you, if you are looking to get the most out of every minute!
Wondering what kind of exercises to include? Exercises that recruit the largest number of muscles (squats, lunges, kettlebell swings, squat thrusts, inverted rows, push ups and multi-joint movements) are going to burn the most calories. If you aren’t sure how to design your own strength training circuit, here are a couple of workouts we think are fabulous!
By doing these exercises in a continuous circuit with little to no rest between exercises and keeping your reps between 12 and 24 per exercise, you will get a super challenging workout, build some beautiful muscle, burn calories at an accelerated rate and get to your fitness and weight loss goals quicker and more efficiently than you thought possible!
There you go babes! Don’t let a busy schedule hold you back! You can absolutely build your dream body and make your fit lifestyle happen with just a little organization, focus, efficiency and some amazingly effective workouts! Make it happen! xo
Summer is here and you know what that means…beach time, pool time and of course bikini time! If you are consistently working your core and eating clean, but still struggling to get a tight, toned stomach and feel fit and confident in your bikini. No worries babes…we gotcha! Here’s your guide on how to build beautiful bikini abs the BbE way!
At the core of BbE is the concept of living fit! Training your abs starts there! In order to see and feel your abs, you are going to have to work them. Here are the 3 types of workouts essential to building beautiful bikini abs…
1. Burn fat and condition your body with HIIT training.
In order to see definition in your abs, you are going to have to work to decrease your body fat. HIIT training is an ideal fat burning workout. At BbE we love all types of HIIT training…tabata intervals, sprints, turbulence training and power intervals. If you are new to the idea of HIIT training, the workouts consist of short, intense bursts of exercise with either active recovery (less intense exercise) or complete rest in between intervals. You can work through either cardio or strength focused routines as both will get your heart rate up and burn fat.
2. Increase lean muscle mass with multi-joint strength training
Multi-joint exercises like squats with bicep curls, side lunges with upright rows and step ups with shoulder presses are definitely going to help you build the abs of your dreams! Working out this way, engages multiple muscles with each move…your body is working harder and burning more calories. Performing multi-joint exercises also requires you to use your core muscles during the entire movement, which means you’re sculpting your abs the whole time. Be sure and still include ab focused strength training moves such as plank, torso twist and crunches to specifically tone and tighten your abdominal muscles.
3. Ab Focused Cardio Workouts
Getting your heart rate up and working on your endurance is part of living fit, and when it comes to building beautiful bikini abs there are definitely certain cardio workouts designed to specifically work your core and tighten your abs. Cardio circuits are going to burn more calories than steady-state cardio will and incorporating some core focused moves into your cardio routine will really tone and tighten your abs! Combine some of our favorites into your regular cardio routine…burpees, jumping rope, mountain climbers, high knees and mummy kicks will burn calories and get those sexy stomach muscles working!
Next comes eating healthy! What you eat is one of the most important things to focus on when you are working on losing body fat and sculpting your dream body. A nutrition plan consisting of lean protein, vegetables, fruit and healthy fats, is absolutely essential. Follow the BbE recommendations below to make your beautiful bikini abs happen!
Not only does protein help build muscle, it also keeps your metabolism high, reduces your hunger, keeps you satisfied longer and reduces belly fat. Be sure and include protein in each of your 3 main meals, post workout recovery and afternoon snack. Aim for 30-40% of your daily caloric intake to come from protein and you are off to a fabulous start!
2. Stick with unprocessed carbs.
Unprocessed, high-fiber carbs (quinoa, oats, vegetables, fruit and legumes), keep your blood sugar balanced and your body in fat-burning mode. High-glycemic processed carbs (bread, pasta, crackers, chips and baked goods) contribute to fat storage in the midsection, sluggish energy and overeating. Eat only the unprocessed stuff and watch what a difference it makes!
3. Kiss sugar goodbye!
Sugar is the absolute enemy of your bikini abs. What else can we say? It is unhealthy, addictive, mostly found in high calorie, nutrient poor foods. Done. Taking a break from sugar is one of the most beneficial things you can do for your nutrition, health and fitness! Kiss it goodbye babes! Your body will love you for it and you will love your abs!
4. Healthy fats…eat some to lose some!
Including healthy fats into your daily nutrition will help reduce inflammation, maintain your blood sugar and promote fat loss. Eating avocado, nuts, nut butter, olive oil, coconut oil, avocado and flax seeds actually enhance your metabolism and satiety…keeping you full longer. Studies have also shown healthy fats help curb cravings as well as support hormone balance and recovery after intense exercise. If you want a leaner, sexier core…don’t cut out the healthy fats!
5. Go green!
Eating lots of vegetables is absolutely key to building beautiful bikini abs the BbE way! Their high-fiber content fills you up, so you eat less calorie-dense foods, they support healthy digestion, they are rich in nutrients, low in calories, delicious and so important when it come to getting toned abs. At BbE Some of our favorites are spinach, kale, asparagus, red peppers and beets. Try to get as many vegetables into your meals as possible…at least 3-4 servings every single day!
6. Establish a kitchen “last call”!
Late night snacking is a hard habit to break, but it is such a healthy nutrition sabotage. The calories from those late night snacks add up quickly! If you want lean, bikini ready abs, it is habit you are going to have to break. Establish an eating cut off time and “close” the kitchen for the night. If a craving hits, make some tea with coconut almond milk or just head to bed early! Reading a book or getting a little extra sleep is so much better for you than empty calories from late night snacks.
7. Drink up!
We can’t emphasize it enough! DRINK UP! Aim for 64 – 96 ounces of water everyday! It keeps your body functioning optimally, reduces bloating and water retention and keeps your hunger levels in check (you often mistake thirst for hunger). One of the easiest things you can do to keep your nutrition on track and make those beautiful bikini abs happen. Be sure and carry a water bottle with you all day, every day to keep your beautiful body hydrated and healthy!
Alright babes! We hope our tips and suggestions help inspire and motivate you to make some healthy changes and work on building your beautiful bikini abs the BbE way! Healthy, fit and positive is what is takes to MAKE IT HAPPEN! We know you are going to look amazing this summer! Love your body! Love your life! xo
Looking to burn off some of those Halloween candy calories??? Applying the principles of Tabata training to your strength routine is a fabulous way to increase the intensity and effectiveness of your workouts! The Tabata format is challenging, different and an awesome way to push through plateaus and elevate your fitness.
Wondering what Tabata training is?
Tabata training is a structured interval workout where 20 seconds of exercise is alternated with 10 seconds of rest for eight cycles for a total of 4 minutes. There are numerous Tabata timer apps available, which make keeping track of the intervals easier. Download one like Tabata Trainer. http://www.tabatatrainerapp.com/
Download an app, get set, dream body NOW! The extremely short rest periods and seemingly endless number of sets of the Tabata design, will not only increase the number of calories you burn during your workout, it will also increase your lean muscle mass and decrease your body fat. Change it up this week and give this workout a try! Would love to hear how it goes!!! Love your body. Love your life. xo
TABATA STRENGTH WORKOUT for CHEST, TRICEPS and GLUTES
Do 8 sets of each exercise/20 seconds of work/10 seconds of rest/4 minutes total
You will need: a kettlebell (weight of your choice), dumbbells (weight of your choice) and a flat bench.
* Lunge Jumps
* Tricep Dips on flat bench
* Kettlebell Swings
* Dumbbell Bench Press on flat bench
* Dumbbell Overhead Tricep Extensions
* Full Oblique Bicycle Sit Ups
* Dumbbell Chest Fly Leg Raise Combo on flat bench
* Dumbbell Reclining Skull Crushers on flat bench
* Diamond Crunches