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.
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