Tag Archives: butt workouts

Butt and Leg Burn

earnbody-766464I feel like it is time for a good butt and leg workout! It is definitely one of those days where there is too much jiggle in my behind πŸ˜‰ I know you know exactly what I mean. What is better than to get a good burn?! I am feeling a little under the weather today……so what better way to forget about my sniffles and get some good energy flowing in my body? Hope you enjoy the workout!!

Butt & Legs

Warm Up:

100 Jumping Jacks

30 seconds High Knees

30 seconds Butt Kicks

120 seconds Jumping Rope

20 Burpees

Set One:

60 Alternating Leg Forward Lunges

50 Squats

50 Alternating Step Ups

20 Calf Raises – on each leg

Set Two:

30 Kettlebell Swings

30 Static Ball Leg Curls

5 Clam Digs (25 each side) – can add band for resistance

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60 Alternating Toe Taps

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Set Three:

60 Alternating Backward Lunges

30 Single Leg Bridges – on each side

60 seconds Lateral Jumps – over either a string/line or a box

30 Backward Leg Lifts – on each side

Repeat Set 1, 2 & 3 2-3x

Cool Down:

100 Jumping Jacks

60 seconds Jogging in Place

10 Burpees

60 second Plank

Congratulations on an awesome workout! Sure to leave you feeling the burn in your legs and butt. Hope you all have a wonderful Thursday!

#ourprimallife #buttworkout #legworkout #athomeworkouts

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Motivational Monday

IMG_8767Hey everyone! It has been TOO long…..I have been so busy with life that I neglected my posts. Sorry about that. But, I promise I will be consistent with these posts. I wanted to start the week off right and get a good sweat in. I am in the middle – well really beginning – of my Lent challenge. My husband and I are attempting to be STRICT paleo. Typically we live more of a primal style life. We allow ourselves dairy and live more of a life in moderation, choosing to eat healthy, real, fresh foods…limiting grains to a rare occasion. But right now we are trying to be completely PALEO for the lent season….so far it has been going so well. One thing we don’t like though is our morning coffee. *sigh* I usually put a coconut milk creamer in my coffee and my husband usually uses half ‘n half…..so it has been quite bland and not as exciting to wake up to. BUT adding some cinnamon truly makes a difference. That being said…..we have been on vacation skiing in Telluride, CO for the past week. So, I am in NEED of a good sweat this morning.

Monday Morning Sweat

100 Jumping Jacks

10 Burpees

50 Squats *last 10 jumping squats

120 Jumping Jacks

15 Burpees

60 Squats *last 10 jumping squats

SET ONE:

15-20 push ups

40 Alternating Lunges

60 Bicycle Crunches

Repeat 2-3x

SET TWO:

20-30 Tricep Dips

50 Step-Ups (alternating legs)

60 second Plank

Repeat 2-3x

SET THREE:

30-50 Alternating Bicep Curls with Weight

30 Static Ball Leg Curl

30 Static Ball Knee Tucks

Repeat 2-3x

COOL DOWN:

100 Jumping Jacks

5 Burpees

10 Squats

50 Jumping Jacks

5 Burpees

10 Squats

CONGRATS!!! You are done with an awesome workout that should leave you feeling awesome from head to toe! Remember to take a few minutes to stretch out once you are done. I promise you will feel the amazing results of this circuit workout. Hope you have an awesome start to your week!!

#fitnessathome #circuitworkouts #athomeworkouts #ourprimallife

Kick off Monday

I am finally feeling on top of the world again. Being sick really hit me hard! I do not usually get sick, so I guess when I do it knocks me down! BUT the good news is that I am ready to hit the ground running in full force. I don’t care that it is already January 5th and I lost 4 days of my new year start….today is the day that I am starting off my year on the right note! Since I literally didn’t eat much or move much while I was sick I decided to start this workout week slow and steady. Nothing crazy, just a workout to make me feel awake, alive and ready to get stronger and healthier.

KICK START 2015

Warm Up:

100 Jumping Jacks

30 seconds Knee Highs

30 seconds Butt Kicks

100 Jumping Jacks

30 seconds Knee Highs

30 seconds Butt Kicks

120 seconds Power Burpees** (see description below)

Legs:

50 Squats

40 Lunges (each leg)

30 Calf Raises (each leg)

Core:

60 second Plank

30 second Side Planks (each side)

60 Bicycle Crunches

100s – 1 set

Arms:

20 Bicep Curls (each arm)

20 Shoulder Presses (each side)

30 Butterfly Presses

Repeat Legs, Core, Arms 1-2x

Cool Down:

60 second forward bend stretch

30 second torso twist (each side)

**Power Burpees – Put hands on outside of feet, jump feet back into plank, do a shoulder tap on each side (tap your shoulder with the opposite hand), push up, jump feet up to hands, jump up, kick each leg out to front and touch with extended hand of opposite side. Repeat

I hope you enjoy this workout today. It is an amazing Monday to get motivated, set goals and start to keep yourself accountable. The way to extend your workouts and healthy eating beyond the typical 2 -4 weeks that most people last on their resolutions is through consistency and starting a routine that is easy. If you try and workout for hours a day it will quickly become too hard to manage. Use what you have at home and you will see results.

#ourprimallife #workoutathome #2015resolutions

Leg Burn Workout

Today is the day that your legs are going to burn, and oh that burn feels SO good. Normally I enjoy a workout that targets your entire body, but it is always fun to change it up and target those areas that easily could use more attention! This workout is ensured to leave your legs and rear feeling the burn. You can always make any exercise more challenging by adding hand weights while you do the exercise, and/or by adding reps, and/or by adding hops to the exercise. For example: instead of doing squats do jumping squats, or add little hops after every lunge.

A new exercises that I haven’t mentioned before:

Cross body mountain climbers: you will position yourself in a plank like position as you do with mountain climbers but you will bring your right knee up to your leg elbow, return it to starting positions, then bring your left knee up to your right elbow, rerun it to starting position and repeat.

1203-cross-mountain-climber

Enjoy this workout! Remember to drink lots of water and stretch out your legs after the workout so that you do not get too stiff! Hope you have a fabulous Thursday and you feel the BURN!!

#ourprimallife #legday #legworkouts #athomeworkouts #healthlifestyle