At-Home Bodyweight Booty Workout

July 1, 2015 by Nicole 7 Comments

Fitting to post a butt workout on hump(s) day? I think so. This one requires no equipment and very little space so it’s great to do at home. There’s also no jumping so if you need to be considerate to downstairs neighbors or sleeping babies, it’s perfect.

Bodyweight Booty Workout

This workout will take you about 20 minutes to complete (10 minutes each cheek). If you want to make it harder, wear ankle weights. I used a Gymboss Inteval Timer to keep track of the time for this one, but you could also just watch the clock.

RIGHT GLUTE

There are two sections on the right side. Complete section 1 and then move immediately onto section 2 with minimal rest in between.

SECTION 1 | TABLETOP

You’ll complete each exercise for 20 seconds, moving from one right to the next. Go through the circuit of exercises three times total. If you need to rest, take a 20-second breather after each of the three rounds.

Fire Hydrant | Start on your hands and knees in a tabletop position, hands stacked under shoulders, knees stacked under hips. Keeping your right leg in that 90-degree angle, lift that knee out and up in a wing motion (like a dog lifting to take a pee), opening up at the hip. Bring it back in close to the starting position, but try not to fully rest the knee back on the floor. As you do these, pay attention to your core: You want a straight spine, protecting the low back by pulling your abs in tight the whole time.
Fire Hydrant Kicks | Hold your leg at the top of your last fire hydrant and from there, bend and straighten from the knee, kicking your leg out to the side and keeping it lifted at hip height (or as close to hip height as you can).
Straight Leg Lateral Lifts | Get on your hands and knees in a tabletop position, hands stacked under shoulders, knees stacked under hips. From here, bring your right leg straight out to the right side. Lift it up a couple inches so that it’s hovering off the ground. This is your starting position. From here, lift the right leg up as close to hip height as you can (it’s tough!) and slowly lower back down to a hover. As you do these lifts, try to avoid shifting all your bodyweight into that opposite left side—instead of leaning in the opposite direction as the right leg lifts, you want to keep your body in a centered tabletop. A good way to achieve this is to lift the opposite, left hand off the ground (it’s also more challenging this way).
Straight Leg Back Lifts | Same as the exercise before except your leg is no longer out to your side; it’s straight back behind you, lifting up and lowering down.
Donkey Kicks | Start on all fours: knees stacked under hips, hands stacked under shoulders. From here, you’re going to press the bottom of your right foot up towards the ceiling, squeezing that right butt cheek. Pause at the top and then lower down most of the way (don’t let the right knee come to rest on the floor). As you do these, keep a straight spine by engaging your abs, pulling the belly button in towards the spin (this will protect your low back).
Angled Donkey Kicks | I have to clarify that in the pictures my foot is pointed, but these are better with a flexed foot. Sorry! These are just like donkey kicks except you’re lowing the knee in towards the other knee and then pressing the foot up and out to the side. You should feel these in the side of your butt.

SECTION 2 | BRIDGE

*Important: You’re still working the right side—make sure you don’t switch over to the left yet. Right foot should be planted firmly on the ground as your base leg for all these moves.

Hip Bridge Lifts | Lay on your back, arms flat on the ground by your side for support, knees bent and feet flat on the floor. From here, squeeze your glutes and lift your hips a couple inches off the ground so that your butt is hovering. Lift the left leg straight into the air so that only the right foot is planted on the ground. This is your starting position. From here, thrust the hips upward, squeezing your glutes and pressing through the right foot. Hold for a second at the top and then slowly lower hips back down to a hover (try not to rest your bum on the floor).
Hip Bridge Hold with Drawbridge Leg | Hold the hip bridge at the top and, keeping it straight, lower your left leg so that it’s parallel to the ground and then lift it back up to point towards the ceiling. Continue squeezing that right glute and holding your hips in a lifted bridge position as you do this.
Hip Bridge Pulses | Hold the top of your hip bridge lift position and pulse up an inch or two and down an inch or two. Focus your attention on the right glute: squeeze, release, squeeze, release.
Hip Bridge Pulses with Lifted Heel | Same as the previous exercise except you’ll lift your right heel off the ground. You may have to scoot that foot in a little closer to your bum so that you can really get onto the ball of your foot.

*Modification: If it’s too intense holding that non-working left leg straight up in the air, cross the left ankle over the right knee in a figure 4 shape to make the movements easier.

LEFT GLUTE

Repeat sections 1 and 2 on the left side.

WEARING | leggings c/o PRISM Sport (use code ACTPERRY to get 30% off your first order) // lululemon tank (old)

Enjoy your day!

Filed Under: Ankle Weight, Bodyweight, Butt, Lower Body, Workouts

A Two-Move Workout You Can Do Anywhere (Perfect for Summer Vacations!)

June 15, 2015 by Nicole 7 Comments

When I got the opportunity to work with Athleta on this post, it took me all of 0 seconds to get on board. The Athleta in Boston is dangerously close to Btone, and I can’t help popping in on my way home from teaching. I’ve been a big fan of their casual tanks for a while, and now I have to add sweatpants to that. Guys. These Downplay Capri sweatpants from their summer collection have not come off my body since they arrived. Athleta asked me to share my ideal active summer day with you guys, but honestly, right now that could be anything as long as I’m in these sweatpants. That won’t make for a great blog post though, so…

My Perfect Active Summer Day

If I were in Boston, it’d involve waking up early (I’m one of those annoying morning people) and going for a run along the Charles before it gets too hot out. If I keep the run short, I’d plan to end it at Btone to take a class. On my way home from the studio, I’d do some (window) shopping, maybe grab brunch with friends on Newbury Street, and eventually make my way back to my apartment to hit up our pool for the rest of the day.

But if we’re talking perfect summer day, I wouldn’t be in the city—I’d be by the beach! All the pictures in these posts were taken on the Vineyard. Usually when I’m visiting my parents there, I start the day with a quick workout at the house and then head out for a run along the beach or through the forest near our place. Then it’d be beach time! After the beach, I’d head downtown to grab a drink on the harbor with friends. So I’ve already professed my love for a pair of sweatpants, but let’s talk about the other Athleta goodies I’m rocking. The white Sugar Wash tank with pocket is perfect for everyday wear and layering. I’m a big jeans and t-shirt/tank girl, so this top is a new wardrobe essential for me. Another piece that works well for the gym as well as everyday wear is the gray and white Essence Double Tank. I love the layered look!

On the fitness (vs. everyday) side of things, are the Glacial Luma Chaturanga Capris–I’m obsessed with the marble pattern! The wide waistband is comfortable and they go perfectly with the Essence Energize Tank. I think the mint color is perfect for summer and the strappy crisscross back is totally on trend. I also paired the capris with the Renew Tank in pink, a piece that’s made with “unstinkable” fabric. It’s soft and stretchy and I love the high neckline.

Last but not least, the Maldives Bikini! While I don’t do it as often as I’d like, I do love swimming as a workout. I was a lifeguard growing up and usually just wear one of those suits for workouts, but it’s not ideal having LIFEGUARD plastered across your chest when you’re definitely NOT qualified for the title anymore (haha). This Athleta bikini is great for swimming laps or distances in the ocean because it’s functional (drawstring bottom, supportive top). It’s also adorable! I love the color scheme and as someone who’s spent way too much time in the sun, I appreciate having my chest covered.

10-Minute Workout You Can Do Anywhere

Set an interval timer for 10 rounds of 50 seconds of work and 10 seconds of rest. You’ll alternate between the two compound exercises 5 times.

Push-Up, Reptile Crunch, Plank Jump Combo | Start in a plank position. Do one push-up. Back in your plank, do one reptile crunch on each side, pulling the right knee in toward the right arm and then the left knee in toward the left arm. Once you’re back in plank, jump both feet up toward your hands (stay light on your feet, weight should remain in your hands) and then hop them right back into plank. Start back from the top with a push-up.

Lunge Hop to Lunge Jump | Start in a lunge position with your right foot forward, both knees bent to opposing 90-degree angles. Keeping your feet in this position, hop up, landing back in your lunge. Next, do a jump lunge, switching your feet midair so that you land in a lunge with your left foot forward. Do a hop on that side. Continue repeating back and forth.

What does your ideal active summer day look like?

Disclosure: This post was sponsored by Athleta through their partnership with POPSUGAR. While I was compensated to write a post about Athleta, all opinions–as always!–are my own.

Filed Under: Activewear & Workout Style, Bodyweight, Fashion, Full Body, Interval Training, Workouts

Tempo Change Core Workout

May 12, 2015 by Nicole 6 Comments

There are lots of ways to change how an exercise feels. I’ve talked a bit on the blog about range of motion (this movement pyramid workout is a good example), but another great way to switch it up is to vary your speed. I was always of the opinion that faster = harder … until I tried a Lagree Fitness class. One isn’t necessarily better than the other–it just depends on the goal. Different speeds require our muscles to activate in different ways.

I love including both types of training in my weekly routine–a slow Btone class one day and then an explosive HIIT bootcamp workout the next. They’re different ways to challenge your body. Today’s quick workout is made up of some basic core moves that you’ll preform slowly at first and then as fast as possible. Pay attention to how the tempo changes the way the exercise feels. Going faster is more of a cardio challenge, but a full range of motion can be more challenging when you slow it down.

Tempo Change Core Workout

Equipment I Used:

Exercise mat
Gymboss Interval Timer

You’ll spend a minute on each exercise. 20 seconds slow, 10 seconds as fast as possible, and repeat. Move immediately on to the next exercise without resting. I set my interval timer for 22 rounds of 20 seconds of work and 10 seconds of rest to time the workout. Once you complete all 11 exercises, rest for 30-60 seconds and then go through once more for a total of two times through. If you’re a beginner or want a shorter core blast, just go through once.

Slow should NOT mean easy. When you’re performing the exercise slowly, I want you to be super deliberate in your movements. Think of adding in a “squeeze” or pause at the top of each muscle contraction. For example, on the side plank hip dips, as you lift your hips slowly back up to plank, really squeeze the oblique at the top, pressing your hips that extra inch upwards.

Push Ups | Feel free to modify from your knees if necessary!
Crossbody Mountain Climbers | Start in a plank position with hands stacked under shoulders, abs held in tight (don’t let your low back arch down towards the floor). Pull your right knee across your body towards your left elbow, trying to make contact between the two if you can. Step the right foot back into your high plank and then repeat on the other side, left knee to right elbow. Especially when going slowly, I want you to try to physically tap the arm with your knee every time.
Superman Lifts | Start laying on your stomach, arms stretched overhead. From here, squeeze the shoulder blades, back and glutes to lift your arms and legs off the ground as high as you can. Pause for a second at the top, and then slowly lower extremities back down to starting position. For more of a challenge, don’t let your arms and legs ever come fully to rest on the ground; lower to a hover and then lift back up.
Rolling Sit Ups | Think Pilates C curve; think “tucking” at your favorite barre class. Start laying on your back with your knees bent and feet firmly planted on the ground, arms outstretched. You’re going to a do a sit up, keeping your feet on the ground and rolling up, vertebrae by vertebrae, keeping your low back glued to the ground until the last few inches of your sit up. Reverse the motion once you’ve reached the top, pulling the low abs in tight as you roll first your low back and then mid and upper back down to the floor. Try not to tuck your chin into your neck as you do this.
Bicycle Crunches | Start laying on your back, hands behind your head (but not pulling on your head) and legs extended straight out, hovering off the floor a couple inches. From here, bend your left knee in, keeping the right leg extended out straight, and crunch your upper back up off the floor, twisting the right elbow across your body to meet the left knee. Repeat to the other side, fluidly moving from one side to the next, legs alternating in a pedaling motion.
Leg Scissors | Lay on your back with hands under your butt for support or by your sides. Straighten your legs, lifting the left leg a couple inches off the ground to a hover and the right leg straight up in the air, perpendicular to the ground. You’re going to alternate leg positions, lifting and lowering them back and forward. The goal is to never rest the bottom leg on the ground; only lower it to a hover. As you do these, pull your abs in tight and press your low back to the ground. If you feel your low back lifting off the floor and straining in anyway, add a bend to your knees as you do these.
Leg Lifts | Lay on your back with hands under your butt for support or by your sides. Lift legs straight up, perpendicular to the ground and then lower until they are just a couple inches off the ground. Legs should stay straight the whole time, and should never come to rest on the ground in between reps. As you do these, pull your abs in tight and press your low back to the ground. If you feel your low back lifting off the floor and straining in anyway, add a bend to your knees as you do these.
Side Plank Hip Dips (Right) | Start in a side plank position, right hand stacked under right shoulder. From here, dip your hips down towards the ground and then squeeze your right sidebody to lift them back up to starting position.
Side Plank Hip Dips (Left)
Side Plank Leg Lifts (Right) | Start in a side plank position, right hand stacked under right shoulder. From here, lift your top, left leg straight up and then back down to starting position. For more of a challenge, never let that top leg rest on the bottom one; lower it to a hover and then lift back up. With this one, you’re using your oblique to keep the hips lifted and using your side butt to do the leg abductions. If your wrists bother you, you can do this one from your forearm.
Side Plank Leg Lifts (Left)