May Workout Week # 4

Butt Shaper – A Quick One

Although this workout has it’s challenges, I would consider this an easier workout, and something to use on your non-workout days for a ‘lighter’ workout. Don’t get me wrong though, it is still a great bum workout, and you’ll feel it after theses 5 exercises even though they’re only done 2 times each! Print Workout Here

Warm-Up

Skull crushers, left side
Skull crushers, right side
Jumping jacks or side-to-side steps
Complete 1 time through

Workout

Jack squats – Jump squat your legs into a close standing squat and then out to a wide standing squat like you’re doing jumping jacks, but without the arm movement.
MODIFICATION: Eliminate the jump, and instead walk your legs into a wide squat, and then into a close standing squat.
Fire hydrants, left side – In a table top position, lift your left leg up in a 90 degree angle, and open up your hips like you’re a dog peeing on a fire hydrant – hence the name. Be sure to lift your knee up high enough so you can feel the contraction on the outside of your bum and your oblique’s.
Fire hydrants, right side – Repeat the same as above on the opposite side.
**Complete these 3 exercises for 50/10 only 2 x through.Rest for 30-60 seconds before moving onto the next exercise
Knee cross-over with straight leg kick-out, left side – In a table top position, lift your left leg up in a 90 degree bend, and cross it over to the outside of your right leg. Following this, kick it out to the left side of your body, so you can straighten out your leg and feel the contraction through your bum and oblique’s again.
Knee cross-over with straight leg kick-out, right side – Repeat the same as above on the opposite side.
NOTE: This is a hard exercise to explain, so I suggest watching the video before you do the workout.
**Complete these 2 exercises for 20 slow and controlled reps

Cool Down/Stretching