Project Build a Booty: Week 1

by Ashley Dale Grant | Feb 3, 2017 | Members, Weighted Workouts, Workouts | 46 comments

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19 Minute Project Build a Booty
Print Workout Here

Pregnancy has left its mark on me, and one of the things I’m finding it hardest to get back is my booty! Not that it has to look exactly the same, but I’d like the strength back as it is also amazing support for your lower back. So this month, I invite you to join me in the build a booty project whether you want to build your ass back, shape it, or strengthen it to help support your low back. For 19 minutes, let’s do this!

What you will need:

The heaviest weight you have on hand

Warm-Up:

3 minutes of jump rope

Workout: Complete each of the exercises for 50 second on and 10 seconds off, for a total of 4 sets each.

Heavy weighted squats – With your feet shoulder width apart (or a little further) keep your eyes up, your back straight, your core engaged to support your back, and come down with your arms beside you while squeezing your shoulder blades together. Come down as low as you can, but don’t pass the knees with your bum.
One leg squats, right – Balancing on your right leg, pick something as a focal point above your head level, and continue to look at that while you come down squatting on your right leg. Keep your left leg off the ground by kicking it back behind you as straight as you can.
One leg squats, left – Same as above on the opposite side.
Lying on your stomach alternating leg lifts – Lying on your stomach, with your arms crossed and your forehead lying on your hands, point your toes, and then alternate lifting your legs off the ground only enough to really feel the gluts. It’s very important to activate your gluts before you lift the leg to ensure you’re engaging those muscles and working it properly.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass!
Ashley Dale Grant

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46 Comments

Priscilla Emanuele on February 3, 2017 at 5:31 am

Done !
Reply
- Ashley Dale Grant on February 3, 2017 at 2:41 pm
  
  Boom. Happy Friday Priscilla!
Rebecca Fraser on February 3, 2017 at 8:22 am

Done!!!! Love the bootypump!
Reply
- Ashley Dale Grant on February 3, 2017 at 6:09 pm
  
  Amazing!! More coming at you. Stay tuned. Have a great weekend!
Nicole King on February 3, 2017 at 10:33 am

Done! It’s been a very craptacular week and I could have very well let the week own me, but rather I took it by the reigns and dominated it ensuring that amidst the storm I also prioritized my personal well-being and health, and let me just say I feel that much stronger for it. Woooo! Here’s to a kickass Friday and an awesome weekend!
Reply
- Ashley Dale Grant on February 3, 2017 at 6:12 pm
  
  You came out of the storm like a dominating badass Momma. I’m so happy things are getting better there. Nice work taking care of you too.
Kate Stock on February 3, 2017 at 1:20 pm

Damn that booty!!!! Between you and Nicole I haven’t been able to walk in over a week!!! Lol I’ll be cursing you tomorrow when at the hockey arena – those damn toilets are so low to the ground
Reply
- Ashley Dale Grant on February 3, 2017 at 6:12 pm
  
  Hahaha I bet you will be!! Have fun sitting pretty.
Nicole on February 3, 2017 at 3:32 pm

Done + bum challenge = Bootylicious!!!!
Reply
- Ashley Dale Grant on February 3, 2017 at 6:12 pm
  
  That’s the hope!!!
Jessica Hambleton-Bojda on February 3, 2017 at 4:41 pm

done!
Reply
- Ashley Dale Grant on February 3, 2017 at 6:13 pm
  
  Boom ??
Amber Ashton on February 3, 2017 at 5:57 pm

Love this project! Build that booty, right into the weekend! Thanks Ash!
Reply
- Ashley Dale Grant on February 3, 2017 at 6:13 pm
  
  You’re welcome Amber. Glad you dig it!! Have a great weekend!!
Patricia C on February 3, 2017 at 7:37 pm

Done love ass workouts. Happy Friday ty ash
Reply
- Ashley Dale Grant on February 4, 2017 at 7:52 am
  
  You and me both! Have a great weekend.
Kristin on February 3, 2017 at 7:53 pm

Done! And topped it off with the insta booty love from earlier this week :) have a great weekend!
Reply
- Ashley Dale Grant on February 4, 2017 at 7:53 am
  
  Ya!! Way to wrap up your week. Hope you did the whole slap your ass and say you’re badass too ??
Patricia Best on February 4, 2017 at 6:42 am

Done!
Reply
- Ashley Dale Grant on February 4, 2017 at 9:41 am
  
  ??????
Jill Mustard on February 4, 2017 at 7:34 am

Good one!
Reply
- Ashley Dale Grant on February 4, 2017 at 9:41 am
  
  Glad you liked it!!
Lisa Zapfe on February 4, 2017 at 11:22 am

done! thank you!!!
Reply
- Ashley Dale Grant on February 4, 2017 at 5:06 pm
  
  You’re most welcome!!
Ashsavage on February 4, 2017 at 11:27 am

my butt thanks you,,,,i don’t want a pancake ass
Reply
- Ashley Dale Grant on February 4, 2017 at 5:07 pm
  
  Haha you and me both Ash!! Let’s do this ??????
Jennifer Wiggans on February 4, 2017 at 1:11 pm

Was shocked on how sweaty I got … always a struggle with balance but I keep trying!
Reply
- Ashley Dale Grant on February 4, 2017 at 5:07 pm
  
  I love your tenacity Jen! Keep it up ??
Kim Ruis on February 4, 2017 at 3:44 pm

Done!
Reply
- Ashley Dale Grant on February 4, 2017 at 5:07 pm
  
  Boom ?????
Tracy Neziroski on February 4, 2017 at 6:31 pm

Awesome! Love the build-a-booty workout! I need it badly! ?
Reply
- Ashley Dale Grant on February 5, 2017 at 6:45 pm
  
  You and me both, so I’m glad you’re down for it!!!
Becky McDougall on February 4, 2017 at 7:43 pm

Loving this build-a-booty!!! awesome stretch at the end too, Thanks Ash!
Reply
- Ashley Dale Grant on February 5, 2017 at 6:45 pm
  
  Pumped you ladies are digging the challenge, and you stuck around for the stretch ;)
Danielle Bell on February 4, 2017 at 8:37 pm

Workout #3 this week :)
Reply
- Ashley Dale Grant on February 5, 2017 at 6:46 pm
  
  You rock Danielle!!!
Jackie McDonald on February 4, 2017 at 8:42 pm

Loved it! My booty was burning :) #nomorepancakes!
Reply
- Ashley Dale Grant on February 5, 2017 at 6:47 pm
  
  Hahaha amazing hashtag!!
April Patch on February 5, 2017 at 5:52 pm

Happy Sunday!
Reply
- Ashley Dale Grant on February 5, 2017 at 6:47 pm
  
  Right back at you!!
Michelle Mullett on February 8, 2017 at 2:33 pm

Done! I like these booty workouts :) lol
Reply
- Ashley Dale Grant on February 8, 2017 at 7:44 pm
  
  I knew you would! Your body will thank you for it post partum!!
Kristina Bergeron on February 8, 2017 at 7:58 pm

Done. Skipped the stretch and going to try Mondays workout now to catch up…
Reply
- Ashley Dale Grant on February 8, 2017 at 8:24 pm
  
  Wow look at you go!! Have fun!!!
Ashley Gabel on May 14, 2017 at 7:17 pm

Great one to end a weekend. Thanks Ash.
Reply
- Ashley Dale Grant on May 15, 2017 at 10:05 am
  
  I’d say! Hope you had a great Mother’s Day Ash!

Project Build a Booty: Week 1

46 Comments

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