Ladies let's face it! If you are not genetically pre-disposed to having a kardashian booty, there aren't any amount of squats and lunges you can do to get it. But!( pun intended) There is a bright side: You can build YOUR best booty! You can sculpt, firm, tone, lift, build your way to better butt, a booty that fits your body type! Whether you're looking for a smaller rear end, or a bigger rear end this workout is perfect for that! Add ankle weights for even better results!
I want you to perform these exercises in circuit format,( one after another). There are 4 stations I want you to perform the 4 stations twice. I call this workout the Booty Builder. It's short but it's intense! All you'll need is your interval timer, a yoga mat, water, and ankle weights/weights are optional.
Set your Interval timer for 15 seconds rest; 45 seconds work; and 4 rounds. Here's the workout.
Station One
Squat Jumps 45 seconds
Rest 15 seconds
Super Skater Side Lunges (right leg) 45 seconds
Rest 15 seconds
Squat Jumps 45 seconds
Rest 15 seconds
Super Skater Side Lunges (left leg)45 seconds
*before moving on take a sip of water rest for 2 minute and proceed to the second station*
Station Two
Mountain Climbers 45 seconds
Rest 15 seconds
Donkey Kicks (right leg) 45 Seconds
Rest 15 seconds
Mountain Climbers 45 seconds
Rest 15 seconds
Donkey Kicks (left leg) 45 seconds
*rest for rest for 2 minutes and sip some water before moving on to station 3*
Station Three
Split Lunge Jumps 45 Seconds
Rest 15 Seconds
Reverse Lunge Kick ups (right leg) 45 seconds
Rest 15 seconds
Split Lunge Jumps 45 Seconds
Rest 15 seconds
Reverse Lunge Kick ups (left leg) 45 seconds
*Take a sip of water rest for rest 2 minutes before doing the final station*
Station Four
Sumo squat knee ups 45 Seconds
Rest 15 seconds
Side abductor leg raise (right leg) 45 seconds
Rest 15 seconds
Sumo squat knee ups 45 seconds
Rest 15 seconds
Side abductor leg raise ( left leg) 45 seconds
This the end, rest up for a couple of minutes. and then do it again! :) If 2 circuit's is not enough for you do 3 for a super set! But only if your hardcore! LOL Here are some video's of how to do these exercises!
Squat Jumps
Super Skater Side Lunges:* in this video he brings his leg straight back, I'd prefer if you'd bring it diagonally behind the stabilizing leg. His way is fine too. If this is hard hold on to a chair while doing it. =)*
Mountain Climbers
Donkey Kicks
Split Lunge Jumps
Reverse Lunge Kick ups
Sumo Squat Knee ups
Side Abductor Leg Lifts
I just have to thank you from the bottom (ha, punny) of my heart for creating this workout. Last week I was only able to complete one round. Tonight I did two rounds. I also cried tearless sobs during the squat jumps. My husband was amused. ;)
ReplyDeleteI LOVE this workout and I'm so excited to keep at it until I can complete three rounds.
Thanks Erin! I'm so happy you like it. Let me know when you do 3 rounds so I Can shout you out. I love your determination! :)
ReplyDeleteMy friend Erin Klassen has completed two rounds of this workout so now I have to do it or be shamed forever. I am going to give it a shot in the morning and will attempt to do (*gasp*) three rounds! Next week we will do all four. I say we because I'm not leaving Erin a choice...I go we go, she goes we go.
ReplyDeleteWhat do we say? Either you do it, or you don't. C'mon Erin, WE CAN DO THIS!!!
Okay, my goals for this morning were a bit lofty (and I got up late) so I only got to do one round of the four stations.
ReplyDeleteHow do I feel about this workout" Well, in the truncated vocabulary of every teenager kicking around on this planet today "O...M...G!"
I cannot deny a challenge by my bestie Shannon.
ReplyDeleteTrying 3 Rounds tonight!
I wanted to correct something on my first post, I meant that I would do three rounds then try for four. Erin pointed out my error...*sigh*...I sometimes say strange things! Either way I'll keep going!
ReplyDeleteWell, I did 3 rounds last night...sort of. I'm not sure if it should count, because in round 3,I had to modify almost all of my jump squats. They were more jump hops and then squat pulses (which still burned like heck). Also, in Round 3, my switch lunges turned into just doing lunges as fast as I could with control.
ReplyDeleteI did add ankle weights for all of Station 4 and a 12lb dumbbell for the abductor lifts. Ouchie. :)
you guys are awesome! Im doing this workout tommorrow, im shooting for 4 rounds! wish me luck ladies!
ReplyDeleteHello ladies! I just finished two rounds but I mixed it up a bit. The first round I went Station One through Station Four. For the second round I went from Station Four to Station One. (I could have just said I did it in reverse but my way sounded more dramatic.*wink*) Anyhoo, to go all the way through and FINISH on jump squats? Torturous!
ReplyDeleteOh yeah, Erin and I got ourselves some GYMBOSS Interval Timers, thanks to them being mentioned on FitChicks and we LOVE them! No more looking at a stopwatch!
I did this yesterday for the first time. Oh.My.Gawd.
ReplyDeleteFirst of all, it's a great workout that you can do anywhere. Home, hotel room, gym, you name it. When you can't make it to the gym, during kids' nap time, or when time is tight.
Second, you need nothing to do it, except a floor. Shoes are probably a good idea, and maybe a sports bra (there's jumping involved for us bustier girls).
Third, I consider myself to be in pretty good shape. I do at least one hour of cardio a day. I lift solid weights. This kicked my ass. I did 4 rounds and at the end my legs were ruined. Jello. Shaky. The whole bit. Awesome.
thank you so much for sharing!
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ReplyDeletehi ladys how many times a week should i do it to see good results fast??
ReplyDeletedo this workout 3 times a week =) along with a healthy diet you should see some results within 6 weeks.
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