Wednesday, March 28, 2012

Tight Tush


Tighten you tush in just 30 minutes a day. If you want to really tone up add cardio at the end.


Warm-up: Make sure to do a quick 5 minute warm up. March in place, run in place, do some jumping jacks or jump rope. Just get the blood pumping before starting your workout.

Tools: free weights, exercise matt, step or chair, exercise ball

STRENGTH CIRCUIT 1
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and repeat again before move on to the second circuit.

In-and-Out Lunge - 15 reps
Dumbbell Side Lunge and Touch - 15 reps
High Step-up - 20 reps

STRENGTH CIRCUIT 2
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and repeat again.

X Jumps - 15 reps
Wall Squat - max time
Inner Thigh Squeeze - 30 reps
Fire Hydrant - 20 reps

Bonus ROUND!
Repeat strength circuit 1 & 2 one more time, this time without their own repeats.

In-and-Out Lunge - 15 reps
Dumbbell Side Lunge and Touch - 15 reps
High Step-up - 20 reps
X Jumps - 15 reps
Wall Squat - max time
Inner Thigh Squeeze - 30 reps
Fire Hydrant - 20 reps


STRENGTH CIRCUIT 1
In-and-Out Lunge - 15 reps
Stand with feet hip-width apart, hands on hips. Lunge left leg forward diagonally toward left and lower hips until left thigh is parallel to ground. Press through left heel to stand and repeat with right leg, lunging diagonally toward right. Do diagonal lunges, alternating legs. 15 reps each leg.

Dumbbell Side Lunge and Touch - 15 reps

Hold a pair of dumbbells at arm's length at your sides. Take a big step to your left and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Repeat for all reps, and then switch to your right leg. 15 reps each leg

Note: If the exercise is too hard, do the move without the dumbbells; just reach for the floor with your hands.


High Step-up - 20 reps
Stand facing a bench or step that's about knee height. Lift your left foot and place it firmly on the bench, push down with your left heel, and push your body upward until your left leg is straight and your right foot hangs off the bench. Lower yourself back down. That's one rep. Do all reps on left leg, then do the same number of reps with your right leg.

STRENGTH CIRCUIT 2
X Jumps - 15 reps
Stand with feet hip-width apart, arms down. Squat, leaning torso forward and extending arms behind you, palms facing ceiling. Explode up, reaching arms and legs wide. Land with knees soft, feet hip-width apart, and squat low again.

Wall Squat - max hold






Stand with your head and back against a wall. Position your feet shoulder-width apart, about 18 inches from the wall, and keep your arms at your sides Lower your body into a squat position until your thighs are parallel to the floor. Hold for as long as you can.

Inner Thigh Squeeze - 30 reps






Lie down and lift the legs off the floor, placing an exercise ball (or some other type of ball) between the knees/shins. Squeeze the ball lightly to keep it from dropping and put the hands on the floor for more support. Slowly squeeze the ball, contracting the inner thighs. Release just slightly, keeping some tension on the ball. 30 reps

Fire Hydrant - 20 reps






Start on all fours (hands under shoulders, knees under hips) with abs engaged and back flat. Keeping upper body still, lift bent right knee out to side at hip level. 20 reps each leg



Tools:

6 comments:

  1. I am obsessed with working out my butt and thighs...I guess because I have always seen it as my problem area. I'm looking forward to adding different exercises besides squats to my repertoire! Thank you!

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    Replies
    1. I agree.. Out with the old in with the new.

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  2. what would you recommend doing to get rid of cellulite? I am really petite (5'2 105lbs) and dont want to lose weight, I just want to tighten my butt and thighs. I have a flat stomach, great arms, the only problem is my semi jiggly thighs. I do squats and lunges and don't seem to see that much improvement. Is there anything else that you can recommend for adding muscle mass to my butt and thighs? Thank YOu! <3 your blog!

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    Replies
    1. Sounds like you need to do 8 to 10 reps heavy for your legs. The 10th rep should be the very last rep you can lift and if you can do more then its still too light.

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  3. Is it more effective to do cardio before or after an ab workout?

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    Replies
    1. After a workout is best... Fat burn happens then

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