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.
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