Friday Booty Blast

Hi friends! How are you? It’s the weekend!!!!! Yeah yeah πŸ˜€

I started my Friday off with an old friend….

[GF] oats!


I’ve been going crazy for smoothies and juices the past couple of weeks because it’s so hot here, but this morning, a regular bowl of cooked protein oats sounded like it would hit the spot.

oats (2) 

Totally did πŸ™‚

-1/3 C gluten-free oats

-frozen organic berries

-1/2 scoop Sun Warrior

-almond milk

-pinch of sea salt and lots of cinnamon

I LOVE putting sea salt on my oats, even the sweet versions. It makes me take a trip down memory lane, when my dad would make me oatmeal topped with a little salt and an ocean of melted butter.

So remember when I posted that Monday Ab Burner? It only seemed right to finish out the week with a Friday Booty Blast πŸ™‚

Friday Booty Blast!

[Note: always check with a doc before changing your fitness routine and if something doesn’t feel right for your body, modify or skip it]

Here’s some music to rock out to while you burn your glutes and hammies to glory, if you would like:

-"Something for the DJ’s” Pitbull <— prob my fave song right now

-β€œI Wanna Go” Britney Spears

You can grab some water during the intro part πŸ˜‰


You can do this workout anywhere! Even in a hotel room πŸ™‚

Booty blast:

-Jog in place for 2 minutes (or mock jump rope)

High knees (use your core!) 30 seconds

Sumo squats 30 seconds all the way down and up- 30 seconds, hold the squat (low!) and pulse

Sumo burpees (1 minute)

-Lunge right –30 seconds all the way down and up, 30 seconds hold and pulse

-Lunge left –30 seconds all the way down and up, 30 seconds hold and pulse

Jumping lunges- 45 seconds

Chair pose- Hold 30 seconds

-Regular squats- 30 seconds

Bridge pose- 30 seconds

-Extend right leg up and hold- 30 seconds

-switch- extend left leg up and hold- 30 seconds

Extra credit: Finish it out with the Ab Burner

I did a version of it this morning and I promise it’s a doozy. Let me know what you think πŸ™‚

Off to our ultrasound appointment! Will be back in a couple of hours with all the deets on the Family page.



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  1. Ari@ThE DiVa DiSh on July 15, 2011 at 11:10 am

    Yea! Thanks for this! I was just looking for a workout I could do at home!

  2. mi-an on July 15, 2011 at 11:11 am

    can’t wait to try this at the gym later!! and also my guess is…it’s a girl! x

  3. Rachel on July 15, 2011 at 11:12 am

    I miss Show me Your Fit! You need to bring it back. πŸ™‚

  4. Casey on July 15, 2011 at 11:19 am

    Hope the appt goes well! Thanks for posting that workout–I’m headed to Vegas tonight, so it sounds like the perfect hotel workout routine for tomorrow! πŸ™‚

  5. claire on July 15, 2011 at 11:21 am

    Excited for the exercise routine! I did the ab burner yesterday. Went into it thinking it’d be easy. It was not.

  6. Holly @ The Runny Egg on July 15, 2011 at 11:25 am

    Sumo squats and sumo burpees — two of my favorite moves!!! They always get my heart rate up and I can tell I’m working my butt for sure.

  7. kaila @ healthy helper! on July 15, 2011 at 11:31 am

    I am definitely trying this out later!

  8. OntarioGirl on July 15, 2011 at 11:40 am

    I love Pitbull but haven’t heard that song yet..awesome beat! It will be going on my workout playlist πŸ˜‰ also I’m a longtime Britney fan. Great taste in music! Can’t wait to hear the ultrasound news!! Good luck πŸ™‚

  9. Meg on July 15, 2011 at 11:43 am

    I LOVE that song! This workout and that breakfast totally motivate me today. I love a good ole’ bowl of protein oats πŸ™‚

  10. Yolie @ Practising Wellness on July 15, 2011 at 11:43 am

    I love this! Will be doing it tomorrow, since I’ve already exhausted myself in the gym this morning, but it looks fantastic! I love that there are some yoga inspired moves in there too πŸ˜€ FYI those oats look delicious…but you knew that already, lol! πŸ˜‰ Bestest possible wishes for your ultrasound appointment today! <3 xyx

  11. Ash @ Good Taste Healthy Me on July 15, 2011 at 11:43 am

    Wrote it down! Def plan to use it at the gym tonight!

  12. LisaG on July 15, 2011 at 11:44 am

    So excited for you getting to see your baby today. I loved the ultrasounds!

  13. Lisa @ Sunny Seed Stories on July 15, 2011 at 11:51 am

    Love Pitbull and B. Spears! Great music choices. πŸ™‚

  14. Kate on July 15, 2011 at 11:55 am

    Great workout just what I need to start my weekend right!

  15. Stefanie @TheNewHealthy on July 15, 2011 at 11:56 am

    Ah, hope your ultrasound is fabulous! Can’t wait to hear about it πŸ™‚

  16. Chelsea @ Chelsea's Health on July 15, 2011 at 11:56 am

    Thank for a killer buns workout! With my upcoming trip to France (none of the hotels we booked have gyms), I have been looking for workouts I can do in the hotel room. Thanks for posting this one! I will definitely be doing this and the ab burner on my trip!

    Good luck with your appointment. I hope it goes wonderfully.

  17. Allison @ Food For Healing on July 15, 2011 at 12:08 pm

    those oats look superb!

  18. Jenn on July 15, 2011 at 12:19 pm

    Amazing! I did the Monday ab burner 2 days ago and I’m STILL sore! Can’t wait to try this after today’s run. πŸ™‚

  19. Gina @ Running to the Kitchen on July 15, 2011 at 12:23 pm

    Love that Pitbull song!

  20. kara on July 15, 2011 at 12:26 pm

    i don’t want to say ‘good luck’ at your appointment cause i know you don’t need it, so just YAY for your appt! enjoy it. =)

  21. Heather (heathers dish) on July 15, 2011 at 12:38 pm

    Can’t wait to hear if see what the gender is! Have fun πŸ™‚

  22. Lauren @ Sugar Coated Sisters on July 15, 2011 at 1:49 pm

    Sea salt is such a great idea… I won a clove infused sea salt mix from a raffle and I should use that in my oats… maybe with other fall flavors like apple + cinnamon + nutmeg? hmmmmm I’m likin’ that idea!!


    • Fitnessista on July 15, 2011 at 1:53 pm

      let me know what you think!

  23. Katelyn @ Chef Katelyn on July 15, 2011 at 1:56 pm

    Lahhhhve!! I need to rock my booty today so SHANKS!

  24. Tiffany on July 15, 2011 at 2:07 pm

    I love that song “Something for the DJs”! I use it when I teach Zumba and the class loves it!

  25. Rachel @ Healthy Teacher on July 15, 2011 at 2:23 pm

    Love this workout! My booty definitely needs some blasting…

  26. Christina R on July 15, 2011 at 2:24 pm

    pitbull is one of my favorites to work out to.. thanks for the new song!

  27. Heather @ get healthy with Heather on July 15, 2011 at 2:25 pm

    I’m always on the look out for a great booty burner!

  28. Averie @ Love Veggies and Yoga on July 15, 2011 at 3:15 pm

    Oh I hope the ultrasound appt goes well!!

    And loving all the tracks and workout suggestions. Work those glutes. Burn baby burn πŸ™‚

  29. June on July 15, 2011 at 3:52 pm

    TOTES downloading that when i get home!!!!!!!!!!!!!!

  30. Jen on July 15, 2011 at 4:17 pm

    I just did the Monday Ab Burner 3 days this week and I’m feeling a difference! SO super uber excited about this new booty blast!! Thanks so much for sharing these!!!!!

  31. Brittany @ Itty Bits of Balance on July 15, 2011 at 4:35 pm

    mmmm! I love putting salt in my sweet combos (especially oats!) There is just something about that sweet & salty combination that I DIE for!

  32. Jaclyn on July 15, 2011 at 6:43 pm

    Loved the Booty Blast! My quads were on fire too!

    • Fitnessista on July 15, 2011 at 6:44 pm

      whoo hoo!

  33. Chelsea @ One Healthy Munchkin on July 15, 2011 at 9:01 pm

    I hadn’t heard that Pitbull song before… but I’m listening to it right now and totally cracking up because all I can think about is singing that song “If you’re happy and you know it” back in preschool! πŸ˜›

  34. Kris | on July 15, 2011 at 9:23 pm

    I love your energy girl!!! Way to go πŸ˜‰ I heart my hardcore rap songs πŸ˜‰ LOL!


  35. Dana Marie on July 15, 2011 at 10:02 pm

    Yesterday I saw Anne Burrell futzing with her bike to ride off after leaving the SOHO grand – I thought you’d get a kick outta that – she had her spikey hair and all and was loud and proud and funny haha

  36. Ali @ urbanfruitbat on July 15, 2011 at 10:50 pm

    I will admit this to you, I am really afraid to do this! It will certainly kick my bootay! Thanks for posting super star!

  37. Jessica on July 15, 2011 at 11:03 pm

    Great workout! My legs and bootay are on fi-yaah! πŸ™‚

    • Fitnessista on July 15, 2011 at 11:20 pm

      way to go!! glad you had a great workout πŸ™‚

  38. Jennifer on July 15, 2011 at 11:54 pm

    LOVED the booty blast:)

  39. Katy on July 16, 2011 at 1:16 pm

    Great workout! It was a great one! Did it last night when time was crunched to do a workout. My buns are sore today! Definitely doing it again!

  40. Amanda @ the beauty notebooks on July 20, 2011 at 12:59 pm

    Hey Gina! I did the booty blast AND the ab burner this morning! Now I’m a sweaty mess, and my legs are still quaking over an hour later! πŸ˜‰ It was an awesome, quick, heart-racing workout.

    Thanks! <3

  41. priya on September 15, 2014 at 5:21 pm

    doing this today aafrom your september 2014 calendar, throwback! πŸ™‚

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