Pauline Nordin’s Butt Bible DVD is TOUGH STUFF. Wowza.
I’ve been adding the DVD’s 1-2 times a week for about a month now, and I’m already noticing greater strength and definition in my lower body. Great investment for all levels: you get 6 workouts (3 upper, 3 lower) and three levels to choose from.
It’s hard for me to find DVD’s that can challenge me and that I can grow with, but this one fits the bill! Two workouts are body weight only, and the others require a set of light-medium weights (whatever that means for you) and a chair. I’m a big fan of muting my instructors and playing my own music: watch the videos a few times then explore the mute option if it gets repetitive/annoying (even my favorite instructors annoy me sometimes).
4 Squat Flip via Nike Women
Cardio & BOOTY work! Add some hot plyometric action to your squats for a heart rate boost & a lower body blast.
Tip: sink down deep into a squat and ”pop” up using your hips as much as possible. Only go as fast as you can with proper form (speed comes as you master the move over time).
Too easy? Add medium dumbbells or a medicine ball
Goal: try working up to one minute of these (start with 30-45 seconds) and repeat it 3 times during ANY workout.
Lunge To Jump: Adding Plyometrics For Faster Results
1000 Lunge Challenge Check-In! How are you doing?
The challenge incorporates all kinds of lunges, and there’s no need to stick with just one modification. If you’re advanced/fitter, adding plyometrics to your lunges can give you faster results and a higher burn than the basic lunge can.
Try this modification using just body weight at first. When you’ve got it down, try adding a medicine ball or holding a dumbbell to add difficulty. Beginners: go slow and break it up into 2 movements: 1 lunge, stand, 1 jump, stand.
Challenge: 100 of these today (50 per leg). 5 rounds of 10 or 2 rounds of 25.
Kill it!
Side Lunges: Outer & Inner Thigh Booty Work
Are you doing the 1000 lunge challenge this week? Don’t forget to throw in different variations as you go!
Challenge: Try adding 100 of these to your workout today! 50 per side.
Beginners: Do 5 rounds of 10 reps per side, or alternate sides for 25 reps, break & repeat.
Intermediate: Try 2 rounds of 25 per side, or 2 rounds of 15 + 1 round of 20. Alternate sides if you get tired, but try to stay on the same side if you can.
Advanced: Try 50 per side (or your max) or try the beginner/intermediate reps with 10-25lb dumbbells.
Fresh off the heels of 1000 pushups, we’re switching things up and doing a blast of lower body work! This challenge will strengthen your glutes, hamstrings & thighs while torching a ton of calories (and giving your arms a break from last week).
1000 lunges. U game?
There’s a lot of room to play within this challenge! You can choose from a huge selection of lunge variations, mixing & matching them along the way. Advanced exercisers can choose more difficult modifications and add dumbbells. Beginners can use basic lunge modifications and should focus on form before adding weight.
Note: review proper form before beginning & listen to your body! If you have problems in the knee area, try your best, but stop if you have any pain. Reduce your range of motion & stick to body weight at any time.
Proper Lunge Form
Although there are distinct differences in the many lunge variations below, there are a few key form techniques that they share. If you’re not used to doing lunges (or doing this many), it’s important to make sure your form is on point: it’ll reduce your risk of injury & protect your knees. Since this is high volume, you can opt for body weight only OR add resistance as you see fit (ideally, you can mix it up with several variations).
Booty & Chest BLAST (note: if you’re doing the pushup challenge, you’re off the hook for the chest fly).
These are no joke! Try to bust out a set of 20 now, and you’ll see what I mean. :)
A. Lie on your back, shoulders flat on the floor. Press the soles of your feet together, knees slightly out to the side. If you’re lacking hip flexibility, simply touching the sides of your feet together is okay too.
B. Raise your hips to the ceiling, while bringing your knees together: they don’t have to touch. Keep your core tight to protect your lower back.
C: The Fly: Holding a dumbbell in each hand, keep a slight bend in the elbow as you lower them out to the side (45 degree angle). Bring your hands together as you perform the hip raise.
(via girlgrowingsmall)
If you need to get your ass in gear for bikini season, there are lots of exercises that can help you round out your assets. Combined with a little cardio, you can re-shape your buns & thighs with resistance moves that firm & burn calories.
I know I say it all the time, but this is one of my favorite moves, and believe me you’ll feel it working.
How to Do It
A. Stand with feet shoulder-width apart and bend over from hips, keeping your back as flat as possible. Place hands on a weighted ball (or dumbbell that’s resting upright). If you need to, you can elevate this starting point with a step or yoga block. Your hands should be aligned under your chin & you should keep your chest open.
B. Keeping your hands on the weight, raise your left leg out to the side to hip height, hold for 2 counts. Lower & repeat on the other side.
Switch sides to complete one rep. Try to work up to 20 reps, rest and repeat 3 times.
See a video demo below!
Partner Squats: A Hysterical Challenge
This is a wicked bootcamp move I use often with my students! It’s a tougher variation of the wall sit: having a partner makes it more challenging to find & keep your balance.
Today: find someone close to your height, and give it a try!
Tips:
- Go back to back first, then slowly lower down & walk your feet out until you’re in a squat.
- Use each other for balance, but place your weight in the heels of your feet.
- Try to be a ‘wall’ for your partner. The more planted & stable you are, the easier it is on your quads.
- Keep your core tight!
Once you have the basic partner squat down, pass a ball (or a weight) from side to side, without breaking your squat. This will challenge your core: keep your hips facing forward and twist through the torso as you pass.
Do 20 reps one way, and 20 the other. You can also pass it overhead and/or between your legs.
It’s a good day for a little Booty MURDER! Who’s gonna kill it?
Long, Strong, Lean & Mean: Easy At Home Circuit
Complete all 8 moves for the prescribed reps OR for 30-60 seconds each. That’s one circuit. Rest 1 minute & repeat 2-3 times.
No equipment necessary. A pillow & a mat are recommended.
This is a great workout to do while you’re watching TV, or just kicking it at home. Go your own pace.
Circuit
Note: Complete a 5 minute warmup before beginning the circuit, and stretch afterwards.
My Playlist: A little slower than usual, but I was browsing through some old favorites and couldn’t help myself. :)
Glute Bridge With Squeeze
12 Reps
Lie face up with your knees bent and feet flat on the floor. Place a rolled-up towel between your knees and hold it there as you perform the movement (A). Raise your hips so that your body forms a straight line from your shoulders to your knees. Don’t allow the towel to slip (B). Pause, then lower your hips towards the floor. That’s one rep.
Uneven Pushups
6 Reps Per Side
Get into a push-up position with your left hand on top of a rolled-up towel and your right hand on the floor (A). Lower into a push-up until your chest is as close to the floor as possible (B). Press back up. Do five or six reps, then repeat with your right hand on the towel and your left hand on the floor.
Quick tip: If this move is too difficult, start in a modified push-up position, with your knees on the ground.
Inverted Hamstring
10 Reps Per Leg
Stand with your arms at your sides, knees slightly bent (A). Lift your right leg behind you, bend to lower your torso until it’s parallel to the ground, and raise your arms out to the sides until they’re in line with your shoulders, palms facing down (B). Return to start. That’s one rep.
Alternating Superwoman’s
10 Reps
Lie face down with your arms extended forward, palms facing down, legs straight back and together. Raise your arms and legs a few centimetres off the floor, then simultaneously lift your left arm and right leg 15 to 20cm (A). Keeping your head and chest lifted, switch arms and legs, lifting your right arm and left leg (B). That’s one rep.
Star Ups
12 Reps
Lie on your back with your arms and legs outstretched so that your body forms an X. Brace your core and raise your head, arms and legs a few centimetres off the floor (A). From that position, simultaneously bring your right arm and left leg to meet over your abdomen (B). Lower back to start. Repeat on the opposite side. That’s one rep.
Quick tip: Slowly raise and lower your arms and legs in a fluid, controlled movement.
Scorpion
10 Reps Per Side, Alternating
Lie face down, arms out to the sides at shoulder height (A). Lift your right leg off the floor, bend your knee 90 degrees and, twisting your torso, reach your leg across your body and touch your foot to the floor near your left arm (B). Hold for two seconds, then return to start. That’s one rep.
Starting in a push-up position, lift your hips and move into the downward-facing dog pose, keeping your legs straight and heels just off the floor (A). From that position, drop your hips towards the floor as you simultaneously raise your chest and shift your weight forward into upward-facing dog (B). Reverse the movement to return to the starting position. That’s one rep.
Assume a side plank position, left elbow on the floor directly beneath your left shoulder, right arm along the side of your body. Stagger your feet so the right is in front of the left (A). In one motion, drop your hips slightly, then lift them as high as possible while sweeping your right arm overhead (B). Return to start. That’s one rep.
V-Day Workout From Tone It Up
Follow along with this cute workout! It’s a great total body toner & you can do in about 15 minutes. If your plate’s full (metaphorically), set your alarm 20 minutes early (set it now: wait and you’re less likely to do it) and get this workout DONE first thing tomorrow!
Printable Routine: http://toneitup.com/blog.php?Your-Sweet-and-Sexy-Valentine-s-Day-routine-5385
Weekend Workout: BOOTY MURDER!
This is an intense BOOTY & CARDIO workout that will target your glutes, thighs and burn tons of calories. Murder is RIGHT.
Time: About 30 minutes, including warm up.
Equipment: Weights optional, 5-10lbs recommended. You’ll need a mat, water, a chair or bench and a timer.
How To Do It
Warm up for 5 minutes. (Squats, jog in place, walking lunges, jumping jacks & dynamic stretching for about a minute a piece).
Complete the exercises in two ways…
- Complete each section, rest 30 seconds, and repeat before moving on.
- Complete all exercises in order, then repeat the whole circuit.
Stretch afterwards, you’re gonna feel this tomorrow!
Modify the moves when you need to (tap down for balance, reduce range of motion and take breaks).
BOOTY MURDER
Single Leg Toe Touch To Reverse Lunge
A. Balancing on one leg, pull your opposite knee up to hip level. Bend your standing leg slightly at the knee as you lower both hands to the floor - you can use weights (or a medicine ball) here. As you lower, the lifted knee will move back (as shown) and you can straighten it as you lower, or keep it bent at the knee. Use your core & your glutes to lift yourself back up & return to balancing standing position.
B. Keeping your standing foot planted, step the lifted leg back into a reverse lunge. Hold for a beat, then return to balancing position. Try not to touch the lifted leg to the floor and remain balanced on your standing leg throughout the movement. Repeat.
Form: Keep knees on top of your toes, put your weight in the heel of the standing leg, and tighten your core to help with balance. Tap down anytime you need to find your balance.
Butt Kick Runs
Like a run in place, except try to lift your heels towards your booty, kicking them back and contracting the hamstring. Lift as high as you can (some people can’t reach their bums, some can) and move quickly to get the heartrate up. No weight required.
Hop Ups
From a standing position, step one leg slightly behind you and bend the front knee until you’re in a semi lunge/squat. Your weight should be about 80% in the front heel, 20% in the back heel - use the back leg for balance. Hands at your sides, hop up on the front leg, bringing your back knee up towards your chest. Find your balance before you hop, land softly with the jump, and use the front leg to power yourself up. Replace the back foot and repeat. Use weights in your hands to increase the difficulty.
See video demo here.
Firehydrants
In a table top position (all fours), bend the knee at 90 degrees and left up & out to the side. Keep your shoulders in line with your hands, and keep the knee off the ground as you repeat. Try to keep your belly button pointed down towards the mat, and only lift up to hip/back level. When lifted, your thigh should be as close to parallel to the floor as possible. Repeat on the same side.
Hip Raises
Lie down on your mat, back flat, knees bent, feet planted on the floor. Lift your hips towards the ceiling as high as you can. Relax your shoulders and chest, and pulse your hips up, then lower back down to the mat. Squeeze your glutes as you raise them.
Advanced: Alternate straightening one leg as you lift (one legged hip raise). Alternate with each raise, or do 30 seconds on each side (gotta keep it even!). Add three pulses at the top of the raise for added difficulty.
Step Ups
Using a chair or bench. Step one foot on to the chair, and lift yourself up, raising the opposite knee to your chest as you lift. Put your weight in the heel of your stepping foot, and push through the heel to lift yourself up. Replace the opposite leg to the floor, but keep the stepping leg on the chair. Repeat. (weights in your hands for added difficulty)
See video demo here, but eliminate the extra squat.
Standing Leg Extentions
Using the chair for balance if you need it, bring your feet slightly wider than hips width apart, and lift one leg out and to the side. Contract the glutes and outer hips as you lift and lower, and try not to swing your torso from side to side. Keep the standing opposite knee slightly bent, and try not to tap the leg to the floor (unless you need to for balance). Repeat and hold the leg up for 1-2 beats per lift.
Quick Feet
In a slightly squatted standing position, open your legs wider than hip width apart. Trying to keep your core steady, pump your feet in small run/shuffles in place. Go as fast as you can, keeping the squat position and keeping your core steady.
Advanced: Hold dumbbell with both hands in front of your chest. One hand on each end.
Triple Pulse Squats
Like a normal squat, but pulse up and down (1-2 inches) three times before coming back up to standing. Keep feet about hips width apart, and push your booty BACK and not directly over your toes. Weight should be in the heels of your feet, and knees should not go past the tops of your toes (wiggle them to check and look down to make sure you’re in the right position). Squeeze your glutes as you stand and repeat.
Kill it!
Talk about a BOOTY BLASTER.
My bottom hurts just thinking about it.
If you need to get your ass in gear, there are lots of exercises that can help you round out your assets. Combined with a little cardio, you can re-shape your buns & thighs with resistance moves that firm & burn calories.
How to Do It
A. Stand with feet shoulder-width apart and bend over from hips, keeping your back as flat as possible (core tight). Place hands on a weighted ball (or dumbbell that’s resting upright) on the ground in front of your feet. If you need to, you can elevate this starting point with a step, bench yoga block). Your hands should be aligned under your chin, but keep your chest and shoulders relaxed.
This summer I filmed a whole bunch of workouts in the park and never got around to posting them. Honestly, it was so buggy out: I hated seeing the way I kept swatting at the flies!
Sometimes you just need to get over yourself. :)
I REALLY wanted to share this combination with you since it’s one of my absolute favorites and is a sick alternative to burpees (note: alternative. Not EASIER, lol).
You can it 3 different ways, each version gets a little tougher. The third way is my preference: it’s a little more booty work… and happens to fit REALLY well with the song booty work.
(Psst - I was SWEATY, lol. Total hot mess. This was filmed at the end of a crazy workout, and even though it was only about 7:30 am, it was close to 28 degrees out (about 82 Fahrenheit).
BEGINNERS: Start with the one climber version. Step back instead of hopping back during the mountain climber switch. You can also stand up before raising a knee (raising the knee without putting your foot down makes it more challenging for your core) or take the knee out all together.
INTERMEDIATE: Do the 3 climber switches version. Keep your abs tight and go your own pace. Add a squat after you raise the knee if you like.
ADVANCED: Do the Booty Work version with the squat and front kick (last one shown).
GOAL: 3 sets of 20 reps.
Interval Training: You can pair a set of these with jumping jacks, tricep dips, high knee runs, jump rope etc. It’ll get your heart rate way up, so feel free to choose a lower intensity exercise to alternate it with. If you have a pre-set routine with burpees, swap them out for a set of these instead.
** Note: you can try this with dumbbells too. To keep the move fluid and quick, use light to medium weights.
*** KEEP your core engaged the whole time and butt DOWN during the switches! Lunge as deep as comfortable into the runners lunge, and feel free to move your foot forward with your hand if you don’t have enough flexibility yet. :)
Go your own pace & give these a try today! They’re intense, so make sure to keep proper form!
You guys are AMAZING.
Thanks to everyone who sent in their best booty anthems! I’ll post part 2 tomorrow, but had a booty-rific day making these playlists. Literally, dancing in my seat all afternoon and can’t WAIT for my workout.
I guarantee this playlist will get you moving. It’s ASS-tastic. I’ve called it ‘Shake That’, and it has more of a dancier edge to it, plus a few funny oldies (and yes, I HAD to put Baby Got Back. C’mon! How could I not? :).
Tomorrow you’ll get ‘Smack That’ (more hip hop) and maybe a third if I get enough suggestions. Please keep sending them in! (if you don’t see yours on this page, it might be coming up tomorrow!)
Hear the playlist & watch the workout below…
See below for a ‘Transform Your Booty’ workout that you can do with this playlist. Challenge? Add walking lunges, and/or pendulum swings to the circuit.
