Skip to main content

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!

Comments

Popular posts from this blog

How to stay fit during cold winter months

With the cold winter months approaching, the thought of staying active and keeping fit can be daunting. The good news is that just because we live in a country that has beautifully snowy winters, it does not mean that our health journey needs to suffer.  Why wait until January first for a New Year’s resolution? Start today with these winter active tips! 1)  Try a new fitness class! This can be the perfect way to learn new exercises in a warm environment. There are many boutique studios in Edmonton that offer a fun variety of workouts: The Surf Studio , SpinUnity , Barre Body Studio , Sculpt Barre , Bliss YogaSpa , YogaLife Studios , and of course, Fit Your Life to name a few. Also check out Fitset , which allows you to workout all over the city for one monthly membership!  2) Get outside! There are so many options to get sweaty while enjoying the fresh air. Winter hiking, cross-country skiing, skating, downhill skiing, and snowshoeing are great ex...

Pelvic Health Series: Our journey to regaining strength, alignment, and function Kellie - part 1

photo by Roughley Originals Every single one of us is different. One of the most amazing aspects of my job is to witness the vast differences between each pregnant body as they exercise and how their body transforms postpartum. Most women will have similarities between their own pregnancies and births. Many women can even find a few similarities with other women as they discuss their stories. I think you would be hard pressed to find two stories more similar than mine and Jamie’s are, which is truly incredible, as we have only known each other for 18 months. That being said, they are not identical stories and for that reason I will also be sharing my story of regaining strength, alignment, and function through the help, expertise, and guidance of a pelvic health physical therapist. photo by Roughley Originals After one miscarriage, my husband and I went on to have two healthy pregnancies. Our oldest daughter Brooke was born by urgent cesarean section in April 2014. ...

Pelvic Health Series: Our journey to regaining strength, alignment and function Kellie - part 2

Hello! I am starting this post with a huge thank you!! Jamie and I are incredibly humbled by, and grateful for the beautiful messages we have received since opening up about our journeys through this pelvic health blog series. Amongst your notes, we have found joy in knowing that you are becoming more aware of the changes occurring within your body. Many of you have even sought assessment because of our journey and we could not be more proud of you for doing so. Truly! If you have not read our previous posts in the series, please check out Jamie’s first and second installments as we as my first that precedes this post! Also, I wanted to remind all of you that there are so many incredible women’s health physiotherapists in Edmonton and surrounding area. Jamie and I are both seeing Jillian Palmer, from Bounce Back Physical Therapy , because we had started to develop a professional relationship with her through referring clients. We appreciated her approach, and her proximity ...