Booty-lifting workout

Hi friends! Hope you’re having an amazing day. We are slowly making our way through the post-vacation laundry avalanche. It feels good to be back home, but I wish that a magical fairy would appear and make all of the *stuff* disappear. That would be cool. In the meantime, you’ll find me buried beneath the rubble. Also, Amazon Christmas is starting to stack up in the entryway, so I’m trying to wrap and store everything to take with us when we move. It was equally creepy and hilarious when one of the boxes started talking: “Hi, I’m Violet.” 

I taught a fun, but slightly emotional, spin class last night. Class was PACKED and I had to tell everyone it was my last Monday teaching (they’re switching out the schedule for December). It’s my last week teaching Spin, and next week is my last week teaching barre. I guess it’s time to squeak my way into a sub schedule for when we’re in Tucson. You know how I get when my teaching hiatus is too long (<— a little crazypants). Change is a-comin’ – that’s for sure. I came home to weep silently into this spicy bowl of pho.  

Pho nomenal

(Ok, I didn’t really weep, but I was definitely a little sad.)

I also broke out the sparkly slippers because it’s rainy and chilly and wonderful over here.

So for today, I have a booty workout for you! I feel like I’ve been flooded with booty workout requests lately.

Booty lifting workout

I get it. Even when everything else is shrouded in giant sweaters and thick clothing, a lifted booty is always a good thing. 😉 

Form Cues and Tips for the Booty-Lifting Exercises Above

Weighted squats- use either a barbell or pair of dumbbells. If you need to, warm up with a light set before adding in your weight. Your goal is to really be struggling to finish the last rep of each set.

Weighted walking lunges- make sure to set up your lunge before you sink down. Take a big step, and watch your front knee. Option to hold a kettlebell or pair of dumbbells. 

Burpee box jumps- complete a standard burpee (optional push-up) and instead of the vertical jump, you jump onto a plyo box. Jump back down, bring your hands to the floor, pop back to plank (optional push-up), jump your feet back to your hands, then jump onto the box. For more ways to change up your burpee, check out this post. Ditch the impact by walking your hands and feet into position instead of jumping.

Kettlebell swings- make sure that this movement is coming from your GLUTES, not your arms. The kettlebell (or dumbbell) should stop at chest height, and every time that swings up, it’s an exhale. For more tips, check out this video. 

Donkey kick- come onto all fours, with your knees under your hips and your hands under your shoulders. As you exhale, keep both hips parallel to the floor as you bring one bent leg up to it’s highest position. (Thinking about trying to press the bottom of your foot into the ceiling.) For full range, bring your knee gently back down to the floor as you inhale, and exhale to press up. Hold at the highest point to complete your tiny pulses.

Weighted hip raises- for this one, your head and shoulders are on a BOSU and your hips are on the floor. Bend your knees to plant your feet on the floor. As you exhale, squeeze your glutes and lift your hips. This is a great pregnancy exercise if you skip the heavy plate (bodyweight only) and if you’re comfortable getting up and down from the floor. If you’re uncomfortable getting up and down, do some light deadlifts instead, taking a wider stance to make room for your baby belly. 

Bridge hold- hold your hips up at the highest point of your hip raise. You can either keep this static position, or do tiny pulses at the top (of even more fun: sway your hips side to side) as you squeeze your glutes. 

Let me know if you give it a try! Favorite booty exercise?

xoxo

Gina

More:

Barre Booty Burner (+ video)

Booty burner (+ video)

Squat burner (+ video)

How to make your booty more round

Booty blast

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Comments

  1. Oh! I couldn’t even imagine saying goodbye to one of my spin classes. That’s gotta be hard! But change is always a good thing!

  2. Awww, you are so brave I don’t know how you do it! I always think of you on Veterans Day and Memorial Day because sadly we don’t have anyone close to us that is active duty. Reading your blog over the years truly shows what kind of commitment it takes from military members AND their families to live that life. You are an inspiration.

  3. Kelsey Graf says:

    Reading about your spin class motivated me to go to spin tonight (anddddd to get my booty moving on my AFAA cert). Are the pants in your photo Fabletics?? If so I have them and they are my favoriteeeeee. So thick and supportive.

  4. Thanks for the workout!! I could not stop giggling thinking about the box saying “hello!” to you! lol

    http://hyggewellness.com/blog

  5. Goodbyes are always tough, no matter who they’re with. Here’s hoping you’ll have another great group of people taking your classes soon!

  6. I did this workout this morning during my baby’s nap! Thanks for posting it!!

  7. Ha ha love the pic of Bella at attention just waiting for you to spill some pho! 😀

  8. Did this workout and loved it! Quick and efficient!

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