25-Minute Booty Workout

25-Minute Booty WorkoutHappy Hump(s)day!

I’m flying out to Colorado tomorrow to spend a long weekend snowboarding Vail with my college friends (SO excited—I’ve never been before!) and have a mile-long to-do list to get through today, so let’s get right to this booty workout…

25-Minute Booty Workout

Equipment I Used:

I’ll explain all the exercises in detail, but first, here’s the structure of the workout:

  • 1-min Sumo Squat Jumps with Alternating Leg Lifts –> do as many as you can in 1 minute
  • 3 rounds of 5 glute exercises on the right (no rest between exercises or rounds) –> set an interval timer for 15 rounds of 45 seconds of work (0 seconds of rest)
  • 1-min rest
  • 3 rounds of 5 glute exercises on the left (no rest between exercises or rounds) –> set an interval timer for 15 rounds of 45 seconds of work (0 seconds of rest)
  • 1-min Sumo Squat Jumps with Alternating Leg Lifts –> do as many as you can in 1 minute)

25-Minute Booty Workout

ONE-MINUTE BURN BLAST

  • Sumo Squat Jumps with Alternating Leg Lifts: Legs wide apart in a deep squat position (the sumo wrestler stance), do a jump squat, land back in starting position, then lift left leg straight out to the side, keeping right leg bent. Jump squat again and repeat with the right leg.

GLUTES CIRCUIT (LEFT SIDE)

Do each exercise for 45 seconds before moving right into the next. Go through three times.

  • Donkey Half-Kicks: Start on all fours. Keeping your right foot flexed, kick your heel up towards the sky. Your knee will remain (at least partially) bent throughout the movement. Bring knee back down only as far as is level with your body before thrusting that heel back up.
  • Fire Hydrants: Start on all fours. Keeping right leg in that 90-degree angle, lift knee out and up in a wing motion (like a dog lifting to take a pee). Bring it back in close to the starting position, but never resting knee back on floor.
  • Kick-Ups: Start on all fours. Hold right leg straight out behind you. Lift it up (keeping it straight) as high as you can go, squeezing your butt as you do. Lower, but never rest foot on ground.

Modification: A little arching of the back during these is normal, but if you find your lower back sagging with each kick, you have the option of coming onto your forearms. You’ll find you get a larger range of motion without the stress on your lower back.

Kick-Up Butt Exercise

  • Laying Leg Circles: Lay on your left side, body and legs in a straight line, propping your head up on wrist or laying it down on an outstretched left arm. Lift right leg straight up and, keeping it off the ground the entire time, make small, controlled circles with your foot, squeezing your glutes throughout the movement. About halfway though, switch directions.
  • One-Leg Bridge Hip Thrusters: Start in a bridge position, hips lifted off the floor so that body is in a straight incline, knees bent. Lift left leg straight up into the air so that it’s perpendicular to the ground. Holding it there throughout the exercise, lower your hips until your butt is just hovering above the ground, and then engage that right glute, pushing through that right side to lift hips back up into starting position. Continue to lift and lower.

REST ONE MINUTE

GLUTES CIRCUIT (RIGHT SIDE)

  • Donkey Half-Kicks
  • Fire Hydrants
  • Kick-Ups
  • Laying Leg Circles
  • One-Leg Bridge Hip Thrusters

ONE-MINUTE BURN BLAST

  • Sumo Squat Jumps with Alternating Leg Lifts

I was definitely feeling this the next day. Try it out next time you want to pay extra attention to toning that tush! And I feel like I made this seem way more complicated than the workout actually is–don’t be intimidated by my long-winded explanation. :)

25-minute booty workout

WEARING | top: Ellie // leggings: c/o Cozy Orange // sneakers: Nike Free +3

Hope everyone has a great rest of the week/weekend! I have posts scheduled for while I’m out west, so it should be business as usual around here—just bear with me on comment response delays. And you can follow me on Instagram and Twitter to keep up with my little Colorado adventure. :)

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20-Minute HIIT Workout

20-Minute HIIT WorkoutOh joy. More snow.

I love living in a place that sees all four seasons, but man do snowstorms get old quickly. The first snowfall of the winter is always exciting, but with parking bans and frozen pipes and icy sidewalks, the white stuff quickly loses its charm.

If you’re snowed in today like we are in Boston, skip the hike to the gym and do this workout right in your living room. I did it yesterday and loved it—got my heart rate up, and my legs were toast by the last round of snowboarders.

20-Minute HIIT Workout

Equipment I Used:

Set an interval timer for 20 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following set of exercises four times.

As a great way to challenge yourself, keep track of how many reps of each of the five exercises you do during the first round. On the fourth and final round, try to match those rep numbers. I couldn’t do it for the side-to-side plank jumps, but just having that goal number helped me push myself harder than I normally would have during the last round.

20-Minute HIIT Workout

  • Jump Rope
  • Side-to-Side Plank Jumps: Start in a plank position. Jump both feet up towards your left hand, landing on your toes (to protect your knees). Jump back into a plank position. Jump both feet up towards your right hand. Continue back and forth as fast as possible.
  • Alternating Lunges with Shoulder Press: Holding a dumbbell in each hand (I used 8-lb weights), stand up straight, feet shoulder-width apart, weights at shoulder height. Lunge forward onto your right foot, both legs bending at 90 degrees. As you step forward, press the weights up over your shoulders, bringing them together above your head. Pushing off that front foot, come back into a standing position, lowering the weights. Repeat on the other side.
  • In-n-Out Full-Body Crunches: Start sitting on your tailbone, leaning back, hands on the ground lightly behind you for support. Crunch your knees in to your chest,bringing your torso forward to meet them. Extend legs back out, keeping them a few inches off the ground. When fully extended, separate them, bringing them out to the side while keeping them straight. Bring them back in together and crunch knees back in. Feet should stay off the ground the whole time.
  • Snowboarders: Legs wide apart, squat down with one hand touching the ground. Jump up, turn 180 degrees in the air and land in the same deep squat on the other side, with the opposite hand touching the ground. If you turned towards your right shoulder the first time, make sure to turn towards your left shoulder on the way back.

20-Minute HIIT Workout

WEARING | leggings: Ellie // tank: H&M // sneakers: Nike Free Run +3

Do you have a snowday today, too? How are you going to spend it?

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20-Minute Upper Body Interval Workout (No Equipment Needed)

20-minute Upper Body Interval Workout (no equipment needed)How fun are these leggings?? Obnoxious, but awesome.

While your eyes may be drawn to my attention-whore pants, it’s the upper body that’s the focus of today’s workout. It’s not often that I dedicate an entire workout to my upper body because I feel like it’s already incorporated into so many other exercises (planks, burpees, etc.). I am, however, determined to be able to do a handstand by summer, so building up my arm and shoulder strength while getting a little inversion practice in with my daily workouts has been a higher priority lately.

20-Minute Upper Body Interval Workout

Equipment I Used:

Set an interval timer for 20 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following exercises four times.

20-minute Upper Body Interval Workout (no equipment needed)

  • One-Arm Up-to-Down Dog Push Ups (right): I first tried this exercise years ago in one of Zuzka Light’s old workouts—it’s HARD! Start laying on your stomach, feet a little more than shoulder-width apart, left hand behind your back, and right palm flat on the ground. Push yourself into an up-dog position with your right hand. Lift the rest of your body off the ground as you raise your hips and pull them back and up into a down dog position. Reverse the movement back to starting.
  • One-Arm Up-to-Down Dog Push Ups (left)
  • Straight-Leg Triceps Dips: Place hands on a table, bench or chair, facing forward. Place legs straight out in front of you. Lower your body down, elbows staying close to your sides and facing straight back, bending them down to 90 degrees. Push back up into starting position. For an easier modification, bend your knees.
  • Jumping Jack Push Ups: As you lower your body, jump your legs out wide (keeping body in straight plank position), and as you push your body back up, jump legs back together.
  • Handstand Hold: Use this 45-second interval to practice at whatever level of inversions you can. Maybe that’s crow pose; maybe it’s walking on your hands across the living room floor. Because I’m AWFUL at handstands right now, I’m most comfortable crawling backwards up a wall while walking in my hands and then holding the position there. The next step will be facing the wall, putting my hands on the ground and kicking my legs up against it.

20-minute Upper Body Interval Workout (no equipment needed)

Basically a professional bodybuilder…

WEARING | leggings & sneakers: Nike // tank: H&M

Can you do a handstand?

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