BOOTY CALL & CARDIO WORKOUT

BOOTY CALL  & CARDIO WORKOUT

WHAT YOU NEED:   

Treadmill, weights/ resistant band

SWEAT SESH, because sometimes Tuesdays are more challenging than Mondays I find! Lift, tone and sculpt those legs & bum! Its interval training! Running, sweaty , high intensity, glute lifting, thigh toning, core sculpting  workout! I did this yesterday at the gym and my glutes are feeling it today ! Just remember, every exercise is a core exercise, so always keep abs tight { this also protects lower back}!

THE WORKOUT

Begin with easy 1 km each jog then…

2-3 Rounds of intervals  inclines, no resting in between, your 5 minute rest is coming up after

3 – 6- 9 – 12 incline run, increase each incline every 30 seconds {choose the pace you feel comfortable running at , try to maintain a  speed for all incline}

 

….rest 5 minutes, just walk get the heart rate back down….

 

3 Rounds , no rest in between

2 min  fast speed walk incline 12.5  , speed 3.2-3.6 {this is subjective pick a pace you are working hard and walking fast !}

30x squats no weight {add challenge, use resistance band}

20x banded crab walks Left

20x banded crab walks Right

10x weighted jump squats , holding 2x 10 lbs dummbells

15x banded step backs Left leg {sub band for holding a dumbbell }

15x banded step ups Right leg {sub band for holding a dumbbell}

 

{NOTE:all exercises with resistance bands can be substituted for dumbbells! Its all about creating resistance!}

 

 

THE MOVES:

BANDED SQUATS { if you do not have a band, sub band for weight }

 

BANDED CRAB WALKS 20x steps to the  left, 20x right

{get into a quater squat, stay LOW the whole time! work that booty! Chest up, abs tight, weigt on heels! *make sure knees do not buckle in, press knees out to engage you booty!}

 

WEIGHTED JUMP SQUATS 

{do not use weight is this is too challenging for you, chest you, weight in heels!, squat & jump up!}

 

BANDED SINGLE LEG STEP BACK 

{working on that single leg strength! Get into quarter squat so sculpt those legs!   keep all your weight in your left leg, step right foot back to tap ground}

 

Have fun getting fit and getting sweaty!

Love Mich

Like whatcha see? Share the love!Print this pageEmail this to someonePin on PinterestShare on FacebookShare on Google+Tweet about this on TwitterShare on LinkedIn

Leave a Reply

Your email address will not be published. Required fields are marked *