A Workout to Get You Sexy Legs and a Shapely Behind

Let's face it...unless you were born with a really nice butt, then it's just a fact that you have to work hard to get one. And even if you WERE born with a nice backside, you still have to work hard to keep it under control. 

Can I get an AMEN!

Our butts have very large muscles actually and this means that you CAN give it a nice shape. It's just about making sure you give it some extra attention when you're working out. Everybody has a curve at the bottom, right? But, it's the curve at the TOP that you can be really proud of cause those don't come easy. :) 

Anyway, I hope everyone feels extremely uncomfortable talking about butts. Get over it. We all have one. Now let's put that little powerhouse to WORK!!!

This workout kicked me in the butt (no pun intended) especially after an hour of yoga holding a bunch of warrior poses. I was kind of tired and my mind wasn't in the right place today. Sound familiar? But you have to train your brain to flip a switch. Get a mean look on your face and change the skin your in. Get pissed off if you have to. I call it "righteous anger." haha. If you change the way you think and your attitude about things then your body WILL respond and adapt. This workout started hurting so bad and I wanted to give up and I was already whiney, but after I forced myself to get in my training zone, I actually ended up having an amazing workout....one I left feeling proud of.  

Self Talk: "I will NEVER give up!"

Say it like you mean it!

__________________________________________________________________________________

Today's Equipment:

* A Step with 2 to 4 risers on either side

* A Jump Rope

A. Warm Up on elliptical. Gets your hamstrings warmer than treadmill I think

B. Leg and Butt Blaster at your Step

All of the below exercises I have pictured involve a step

1. STATIONARY LUNGE ON STEP: 20 reps

Put your right foot entirely on the step and do 20 stationary lunges. Back heel lifted. Hips squared. Feet Hip with. Make sure you do a deep lunge. Full range of motion. Don't try to go too fast. Make your muscles work hard.

2. Thigh Trimmer: 20 Reps

Next. Take your right foot down to the floor and lean over to put your hands on the step. Take your left foot off the floor. Bend and extend your right knee. Lift and lower. Try to bend as deep as you can and extend as long as you can.

3. One Leg Squat Thrust: 20 Reps

 Do what she's doing, but only on one leg and your hands are on the step

Keeping your hands on step, right foot on the floor, and left foot lifted, jump your right foot backward and forward. You'll jump back on your toe and forward to your heel. Don't go too fast. Freezing for a second when you land forward will really bring the burn. It's likely you will reach muscle failure toward the end. YAY. 

4. Repeat this whole sequence on your Left leg

5. 20 Box Jumps

Land your full heel on the step. Bend your knees. Land Soft and sink deep. 

6. Repeat this whole thing from the top 3 times: OUCH

C. Jump Rope/Jump Lunges: Repeat the following sequence for 6 rounds 

THIS is where you go fast. 

1. Jump Rope 50 times

2. Jumping Lunges 20 Times (alternating)

I followed this up with some ab work that I will share with you tomorrow, but for now I gotta run. 

Enjoy!!!