October is Breast Cancer Awareness month and Bootaybag has been running an incredible BCA campaign. If you haven’t checked it out yet, you definitely need to! I’m showing my support with this month’s workout. Not only are the exercises focused on working the “girls”, I am also hoping to get the message out of how having a healthy lifestyle can help prevent breast cancer. One of the most important things you can do for yourself is maintain a healthy weight and stay active. If you’ve been looking for a reason to start working out, get back on your workouts or even step up your fitness game, this month is the perfect motivation! Grab your favorite pink tank top and get ready to push ’em up babes! xo
PUSH ‘EM UP (STRENGTH) BOOTAYBAG WORKOUT:
Perform the workout as a circuit. Starting with the first move, you’ll do each exercise for 24 reps. For the single leg or single side exercises; do 12 reps each leg for the Bench Tricep Dips, 24 reps each leg for the Single Leg Bridge on the Bosu and 12 reps each side for the Jackknife Oblique Crunches on the Bosu. Go through one round or “set” of all 9 moves before beginning the circuit again. Do as many sets as you can, with your goal being 2-4 sets of the entire circuit.
Equipment Needed: 2 sets of Dumbbells, a Bosu, an Exercise Mat, a Fitness Deck (Exercise Bench), a Medicine Ball and an Exercise Ball.
PUSH ‘EM UP (STRENGTH) BOOTAYBAG WORKOUT
BENCH CROSSOVERS WITH MEDICINE BALL CHEST PRESS: Set up the Fitness Deck in the lowest position. Step to one side of the bench and place your right foot on the bench and your left foot on the floor. Hold the medicine ball with both hands. Push off the right foot on the bench and land with your left foot on the bench and your right foot on the floor. Add a chest press with the medicine ball as you land on each side. Travel side to side, repeat the move for a total of 24 reps.
BENCH TRICEP DIPS WITH SINGLE LEG CRUNCH: Start with your hands on the bench, both feet extended out in front of you. Lift one foot off the ground and as you “dip” bring your knee to your chest. Extending your leg back out as you push yourself up. Lower yourself back down to the starting position and repeat for a total of 12 reps each leg.
BOSU PUSH UPS: Kneeling on your mat, place your right hand on the ground and your left hand on the middle of the Bosu. Perform one push up in this position. Once you finish the push up, switch your hands so your left hand is now on the ground and your right hand is on the Bosu. Do another push up in this position. Continue to alternate for a total of 24 reps.
TRICEP SKULL CRUSHERS WITH LOWER AB DROPS: Laying on your exercise mat, grab a dumbbell with each hand and extend your legs straight up. To start the exercise, extend your arms straight up from your shoulders and hinging at your hips, bring your feet all the way up until they are parallel with your arms. As you bend at your elbows to perform the Tricep Skull Crusher, drop your legs as low as you can, working your lower abs, keeping your feet off the ground and your back as flat to the mat as possible and depending on what feels better for you, you can either tuck your chin and raise your head or leave it on the mat. Return both legs and arms to the starting position and repeat for a total of 24 reps.
FITBALL BENCH PRESS: With a dumbbell in each hand, take a seat on the Fitball. Slowly roll yourself out until your head and neck are on the ball, supported and in a neutral position and your feet are hip width apart with a 45 degree angle at your knees. Lift your hips up and squeeze your glutes. Then extend the dumbbells straight up from your shoulders. Slowly lower the dumbbells down, bringing your elbows and your thumbs into your chest. Extend your arms back to straight, bringing your thumbs together at the top of the movement. Repeat for a total of 24 reps.
FITBALL DUMBBELL JAB CRUNCHES: With a dumbbell in each hand, take a seat on the Fitball. Slowly roll yourself out until the middle of your back is on the ball. Open up the angle at your knees to slightly wider than a 45 degree angle. Tuck your elbows in at your hips. As you lift into a crunch, extend your arm out and “jab”, punching your right hand to your left knee. Bring that elbow back to your hip as you lower yourself down. Come up into the next crunch and switch sides. Alternate sides and repeat for a total of 24 reps.
SINGLE LEG BRIDGE ON THE BOSU WITH DUMBBELLS: Laying on your exercise mat, grab your dumbbells and hold one them on your hips. Place your right foot in the middle of the Bosu in a bridge position. Extend your left leg straight out. To start the exercise, drop your bootay down almost to the ground, but not touching the mat. Then with just the right foot on the Bosu, press your hips towards the ceiling, using your hamstring and your glutes. Return to the starting position, keeping your bootay off the ground. Repeat for a total of 24 reps on each leg.
ROTATING TRICEP EXTENSIONS WITH BRIDGE ON THE BOSU: Laying on your exercise mat, grab your dumbbells and place both feet in the middle of the Bosu in a bridge position. To start the exercise, drop your bootay down almost to the ground, but not touching the mat. With the dumbbells in your hands extend your arms straight up from your shoulders. Press your hips towards the ceiling, using your hamstring and your glutes. As you return to the starting position, rotate your hands around until your palms are facing the ground and bend your elbows, working your triceps. As you lift your hips up, extend your arms back to the starting position. Repeat for a total of 24 reps.
JACKKNIFE OBLIQUE CRUNCHES ON THE BOSU: Position yourself on your right side, on top of the Bosu with your hips and waist on the center. Extend your legs straight out from your body and bring your left hand behind your head. Balance on your right forearm on the mat. Crunching your obliques, Lift your legs up and bring your left elbow to your left hip. Return to the starting position and crunch again. Repeat for a total of 12 on each side.
