Alright babes…it’s that time again! I am back in the gym with Bootaybag and we are bringing you another amazing workout. Hope you are ready to tone it all! This month I am focusing on strength, but don’t worry, you’re going to be sweating and feeling the burn with tons of moves designed to tone and tighten your legs, bootay, arms and abs. Head to Spotify for the latest DJ E-Trane Beats to Make You Sweat playlist, grab a kettlebell, medicine ball, bands and gliding discs and let’s get it started! xo
TONE IT ALL (STRENGTH) BOOTAYBAG WORKOUT:
Perform the workout as a circuit. Starting with the first move, you’ll do the exercise for 12 reps, increasing the number of reps by two each round. Be sure and do equal reps on each leg or arm for all of the single side or alternating moves. Go through one round or “set” of all 12 moves before beginning the circuit again; adding two reps of each exercise each round. First round will be 12 reps of every exercise, second round will be 14 reps and third round will be 16 reps. You can set your goal for time (ie. how many rounds you can complete in 45 minutes) or number of rounds (ie. Two rounds, three rounds or four rounds) and see how far you get!
Equipment Needed: An Exercise Mat, Xertube Resistant Band, 2 Gliding Discs, Pilates Resistance Band, a Medicine Ball and a Kettlebell.
TONE IT ALL (STRENGTH) BOOTAYBAG WORKOUT
KETTLEBELL SWINGS: Start in a squat position, gripping the kettlebell with both hands, lower your body down and let it swing behind you. Use your hamstrings and quads, to push through your legs, straighten your body and swing the kettlebell up to shoulder height. Hold your core and squeeze your bootay as you reach that top position. As you swing the kettlebell back, bend your knees and lower you body back to the start position. Continuously repeat move for 12 reps, adding 2 reps every round.
KETTLEBELL DEADLIFTS: Start with your feet hip width apart, gripping the kettlebell with both hands. Keeping your back slightly arched, push your bootay back, hinge at your hips and lower the kettlebell towards the ground. Don’t let your back round and only go as low as you can while still maintaining a straight back. Once you hit your lowest position, start pushing your hips forward, squeeze your bootay and bring your body back up to the starting position. Repeat for 12 reps, adding 2 reps every round.
PILATES RESISTANCE BAND SIDE STEPS: Place the resistance band around both legs, positioned above your ankles. Start in a squat position. Staying low in the squat, side step in one direction for four steps and then take four steps in the other direction, keeping your knees bent the whole time. Four steps in one direction equals one rep. Repeat for 12 reps, adding 2 reps every round.
PILATES RESISTANCE BAND ALTERNATING SIDE LUNGE: Place the resistance band around both legs, positioned above your ankles. Start with your feet hip width apart. Step out into a side lunge with your right foot. Bend your right knee, send your bootay back and lower your chest come while still maintaining a slightly arched back. Bring your right foot back to the starting position and repeat the move with your left leg. Alternate side to side. Repeat for 12 reps each side, adding 2 reps every round.
XERTUBE OBLIQUE SIDE BENDS: Place the Xertube under your right foot, with your foot next to the handle. Grab the handle with your right hand and place your left hand behind your head. Stand with your feet hip width apart, knees slightly bent, abs tight. Let the band pull your right arm down. Using your obliques, bring your left elbow to your hip. Once you bend as far left as you can, let the handle pull you back into a side bend on the right side. Alternate for a total of 12 reps each leg, adding 2 reps every round.
XERTUBE ALTERNATING SINGLE ARM BICEP CURLS: Place the Xertube band underneath both feet, grabbing one handle in each hand. Stand with your feet hip width apart. Keeping your core tight and knees slightly bent, perform a bicep curl with your right arm, bending at your elbow and bringing your right hand up to your shoulder. Lower your right arm to the starting position and repeat the move with your left arm. Alternate for a total of 12 reps each arm, adding 2 reps every round.
PILATES RESISTANCE BAND PLANK WITH GLIDING DISC OUTER THIGH LIFTS: Place the resistance band around both legs, positioned above your ankles. Start in a plank position with your forearms on the exercise mat a gliding disc under each foot. Holding the plank position, use your outer thigh to slide your right foot out to the side. Return back to the starting position and repeat the move with your left foot. Alternate for a total of 12 reps each leg, adding 2 reps every round.
PILATES RESISTANCE BAND GLIDING DISC FROG CRUNCHES: Place the resistance band around both legs, positioned above your ankles. Lay on the mat, with each foot on a gliding disc. Start with your hands behind your head and your knees out to the side in a “frog” position. Using you abs, bring your heels towards your bootay and lift your upper body into a crunch. Return back to the starting position and repeat the move for a total of 12 reps, adding 2 reps every round. .
MEDICINE BALL ALTERNATING REVERSE LUNGES WITH OBLIQUE TWIST: Grasp a medicine ball with both hands. Starting with your feet hip width apart, step back with your right foot and bend both knees into a lunge position, twisting the medicine ball towards your left knee. Return to the start position and step back into a lunge with your left foot, twisting the medicine ball to the right. Alternate for a total of 12 reps each leg, adding 2 reps every round.
MEDICINE BALL SINGLE LEG BRIDGE: Start with your back on the mat , your right foot on the medicine ball and your left leg extended straight up. Using your bootay and right hamstring, push your left foot towards the ceiling. Drop your hips back down until your bootay is almost touching the mat and repeat. Once you complete the reps on the right side, switch and position your left foot on the medicine ball and right foot extended straight up. Repeat for 12 reps on the left, adding 2 reps every round.
MEDICINE BALL PUSH UP: Kneel on the mat with your right hand on the medicine ball and your left hand on the ground. Complete one push up, then roll the band towards your left hand, placing your right hand on the ground and your left hand on the medicine ball. Complete a push up with your left hand on the ball and switch back to the right. Alternate for a total of 12 reps each arm, adding 2 reps every round.
MEDICINE BALL CRUNCHES: Start with your back on the mat, knees bent, holding the medicine ball with both hands. Sit up into a crunch and press the medicine ball to the ceiling. Lower the ball back down as you reverse the crunch, returning your back to the mat. Repeat the move for a total of 12 reps, adding 2 reps every round.
