Monday, 2 March 2015

Booty Burner - Lower Body Workout

A brand new lower body workout that will tone your legs and booty with 10 moves! 

Complete this workout by setting a timer for 45 seconds of "work" and 15 seconds of "rest", then repeat the circuit 2-3 times through! 

Prenatal version below!



1) maintain engaged core as you perform jumping jacks
2) feet wider than hip width. bend at knees to bring hips parallel to ground. pulse here. straighten through legs if you need a quick break, then come back into low squat. 
3) feet wider than hip width. knees slightly bent and legs engaged. bend at waist to bring hands towards shins. back stays straight. lift from core to return to standing. squeeze glutes. 
4) feet hip width. step one foot back at a time into reverse lunge. think both knees bent to 90 degrees. 
5) deep in right lunge position. pulse with control and engaged core. 
6) deep in left lunge position. pulse with control and engaged core. 
7) perform squat. jump. return with control into squat position.
8) hold low squat. with core engaged, plant hands and jump feet back into a high plank. jump feet back towards hands. lift into low squat. 
9) high plank position. stay light on feet while jogging knees in towards chest, one at a time. 
10) on back with hands at head and elbows bent. legs off ground and bent knees. cycle through legs, touching opposite elbow to opposite knee.


1) maintain engaged core as you perform walking version of jumping jacks
2) feet wider than hip width. bend at knees to bring hips parallel to ground. pulse here. straighten through legs if you need a quick break, then come back into low squat. 
3) feet wider than hip width. knees slightly bent and legs engaged. bend at waist to bring hands towards shins. back stays straight. lift from core to return to standing. squeeze glutes. 
4) feet hip width. step one foot back at a time into reverse lunge. think both knees bent to 90 degrees. 
5) deep in right lunge position. pulse with control and engaged core. 
6) deep in left lunge position. pulse with control and engaged core. 
7) perform squat. at top, lift right leg out to side (abduction) as high as you can while maintaining balance and core stability. on next squat, abduct left leg. 
8) hold low squat. with core engaged, plant hands and walk feet back into a high plank. walk feet back towards hands. lift into low squat. 
9) high plank position. stay light on feet while walking knees in towards chest, one at a time. do not crunch knee too much into baby ;)
10) on all fours (hands and knees). lift right foot towards ceiling while maintaining 90 degree bend in knee. repeat 5 on this side, then switch. continue to alternate legs until time is complete.

Any questions? Email me at kellie.fityourlife@gmail.com

Don't forget to register for Fit Your Life's first ever rounds of Mommy & Me Bootcamp and Prenatal Fit! These prenatal and postpartum fitness classes are some of the best in Edmonton and great for moms and moms-to-be! More details here!

Enjoy!

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