A Bootylicious Bonus!

I usually only post one workout a week, but this workout is FAR too good not too share with all of you. I started a workout in my back yard the other day and in the middle of it, I decided to switch gears and focus on my butt and the back of my legs. Oh my word, I was SO sore that it STILL hurts to bend over or sit down.

Hamstrings and calves are actually the least trained muscles on a woman. For whatever reason those areas are easy to neglect. Ya know, it's funny how we talk about nice butts so much, but have you ever seen a woman with beautiful Hamstrings? I think it is just so lovely. And the truth is that we are only really exposing our legs when we wear shorts. At least I HOPE that's all we're showing. ;) It's the back of our legs that carry the most visible fat and cellulite. You know EXACTLY what I'm talking about, don't you? Well, guess what burns fat? Yep...Muscle. Build up your hamstrings on the days to work your glutes. Do NOT neglect them.

Oh, the beauty of a fit and healthy woman. Celebrate it!!!!

Altright, on to the workout. 

Find a Step, chair, or platform of some sort that is at LEAST 12" in height. I use my husband's tough box which is 24". 

To begin, use only your right leg and do the following:

1. Face left: Single leg side step up, followed by one pop squat

2. Face Front: Single leg step up followed by one pop squat

3. Face right: Single leg cross step up followed by one pop squat

(you will have to use your inner thigh here to really boost yourself up)

(Repeat all 3 10 times for a total of 30 trying not to stop unless you feel muscle failure)

Do the same thing using your left leg and repeat 10 times. 

BREAK

Grab Dumbbells or a Weighted Bar. I used a 20 lb sandbag which happens to be my FAVORITE piece of training equipment EVER. 

1. Holding your weight, balance on one leg with a slight bend in the knee. Tip at the hip and perform a Single leg dead lift followed by single leg clean and press. You'll move from one right into the next. But slow it down and take your time. When you come to the top of your dead lift, bend your knee, shift your weight by bringing your opposite knee forward before doing the clean and press. Use your core for balance.  

2. Do a double leg dead lift/clean and press 10 times

3. Single leg dead lift/clean and press 10 times on opposite leg.

REPEAT all 3, 2-3 sets.

Here's a you tube video I found. This is exactly what I did, except I used my sandbag and didn't do the single leg squat at the end. Feel free to do so. This dude makes it look WAY easier. 

So there were a couple other fun things I did, but a trainer can't give away ALL her secrets. ;)

Join me again for your Wednesday Workout. 

GET FIT! DON'T QUIT!