Butt toning workouts

Warm-Up: 10 minutes on the treadmill/Stairmaster at a steady pace (short of breath, but still able to hold a conversation).

Directions: Perform each circuit three times before moving on to the next one. Rest for 45 to 60 seconds after each completed circuit.

Goblet Squat

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Higher Weight/Lower Rep (8 – 12 reps)
Targets: Glutes, Quadriceps, Calves, Hamstrings
1.    Grab desired weight and stand holding one end of the dumbbell with both hands. Feet should be slightly wider than shoulder-width, toes slightly turned out.
2.    Keeping your chest and head up and your back straight, lower into a squat position until your elbows touch the inside of your knees.
3.    Return to a standing position and repeat for designated reps.

Dumbbell step-ups with added kickback

step-ups-with-a-kickback1

 

Moderate Weight/Moderate Rep (13 – 15 each side)
*Choose a platform where the height will put your knee at about a 90-degree angle. The higher the platform, the harder the exercise will be.
Targets: Glutes, Quadriceps, Calves, Hamstrings
1.    Stand up straight, facing the platform and holding the dumbbells parallel to outside of your legs.
2.    Place your right foot on the elevated platform. Using mainly your heel, drive the rest of your body up so you are standing on the platform. Left leg stays off the platform. Extending through the heel, drive your left leg backwards about 90 degrees.
3.    Return your left leg and use it to step back down. Step your right leg back down to the starting position as well.
4.    Repeat using your left leg. Alternate between your right and left leg for instructed reps.

Donkey kicks with weight

Weighted-Donkey-Kick

Lower Weight/Higher Rep
(16 – 20 reps)
Targets: Glutes, Hamstrings, Quads
1.    Starting on all fours, place a dumbbell in the crease of your right knee.
2.    Keeping your knee at a 90-degree angle and your foot flexed, lead with your heel and push it towards the ceiling. You should feel your glutes engage. Do not move your torso. The motion should be all in your hip joint.
3.    Return to starting position leading with your knee.
4.    Repeat for instructed reps and then switch legs.
Bonus: For an extra booty burn at the end of the instructed reps, hold your leg up at step two for 15 seconds and then pulse for 15 seconds.

Box jumpsWORKOUT-BOX-JUMP1

 

Plyometric Move (15 – 20 reps)
*Make sure you have a steady platform that is a height that feels comfortable for you.
Targets: Glutes, Quadriceps, Hamstrings, Calves, Adductors, Abductors
1.    Stand at the platform about a foot away. Feet should be shoulder-width apart.
2.    Do a small motion squat to prepare for jumping and swing your arms behind you.
3.    Jump out of the squat position as high as you can to land on top of the platform, swinging your arms forward and up. You should be extending through your hips, knees and ankles. Focus on a soft landing with knees bent.
4.    Once landed, stand straight up and either jump back down or step down.
5.    Repeat for instructed reps.

Fire hydrant kicks

Fire-Hydrant-ALL

Muscle Endurance/Toning (16 – 20 reps)
Targets: Glutes, Abductors
1.    Start on all fours. Keep your knee in a bent position and lift your knee away from the midline of your body towards the ceiling. Stop the movement when you are parallel with your torso.
2.    Hold the position and using a fast motion kick your leg out.
3.    Return your leg back to the bent knee position and lower it back down to the floor
4.    Repeat for instructed reps and then switch legs.
Bonus: For an extra burn after the instructed reps, hold your leg out in the kick-out position for 15 seconds and then pulse your leg up towards the ceiling for 15 seconds.

Jump Squats

jump-squats

Plyometric Move (15 – 20 reps)
Targets: Glutes, Quadriceps, Hamstrings, Calves
1.    Stand about shoulder-width apart while holding palms together (or whatever feels comfortable to you, some cross their arms).
2.    Lower into a squat position, keeping your head up and back straight.
3.    Keeping your weight in your heels, swing your arms back for momentum as you jump straight up in the air as high as you can.
4.    Make sure you land controlled with your toes touching the ground first. This will help lower the impact on your knees.
5.    When you land, immediately squat down and jump again for instructed reps.

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