Fitness & Workouts

At home or gym butt and gut workout 

I love when women celebrate their bodies. Embrace you big, tiny, skinny, whatever butt you have!! 


 Warm-up: Core circuit 3 sets of 12 reps

1.) Bicycle crunches

2.) Windshield wipes (1,1,2,2)

3.) Leg raises 

4.) Double crunch

5.) Reverse crunch

 Mat work: 4 sets of 20 reps

1.) Hip thrusters feet on wall (heels on toes up)

2.) Full sit up 

3.) Single leg hip thrusters (whole foot on the ball) (20 each leg) 

4.) Superman extensions 

5.) Donkey kick each leg

6.) Hip thrusters feet on wall (toes on, heels up)

7.) On All fours hamstring curl (20 each leg)

8.) Crunch to glute bridge

 Weights or body weight: 4×15

1.) Static lunges

2.) Walking lunges (1,1,2,2)

3.) Good mornings ( weights on shoulders)

4.) Cross back lunge (1,1,2,2)

5.) Lateral lunge (1,1,2,2)

6.) Single leg dead lift (1,1,2,2)

7.) Single leg squat (1,1,2,2)

8.) Slow or fast burpees

Mat work:Core circuit 3 sets of 12

 1.) V-sit balance (30 seconds)

2.) Plank and tap knees to ground

3.) Side plank and hip ups (12 each side)

4.) Swimmers for low back (1,1,2,2)

 Stretch!

 

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