Booty HIIT Workout

Booty HIIT Workout

Booty HIIT Workout

On today’s menu I have combined higher intensity intervals (HIIT), with concentrated exercises for your glutes (aka: booty).

It’s a 30(ish) minute workout, using only bodyweight.

So, it’s the perfect home, or away, workout when you have 30(ish) minutes available… which in my opinion we all have time for.

Best Quotes With the Word “Ass” or “Butt” In Them

You are my favourite pain in the ass.

Wake up. Kick ass. Repeat.

Life is about kicking ass. Not kissing it.

Building a bad ass body, one rep at a time.

A kick in the ass is a step forward.

Wake up. Workout. Kick butt.

In order to kick ass you must first lift your foot.

TOOLS NEEDED

None!

The Workout

Booty-HIIT-Workout-Fitness-with-PJ-workout

 

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20-Minute Lower Body Burn

20-Minute Lower Body Burn

20-Minute Lower Body Workout

TOOLS NEEDED

A pair of moderate dumbbells (I am using 10lb)

20-Minute Lower Body Workout

20-Min- Lower-Body-Workout-Fitness-with-PJ-workou

 

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Booty Band Lower Body & Abs Workout

Booty Band Lower Body & Abs Workout

30-Minute Lower Body & Ab Booty Band Workout

When I was young – so, like last month…. haha.

No seriously, when I was in my 20’s no one gave the time of day to their glutes and hips in the gym.

It was all abs, inner thighs and triceps.

Flash forward 20 years later and EVERYONE is obsessed with their ass.

And, for good reasons.

Strong glutes help guard against low back and knee pain, and they are the powerhouse muscle group needed to do simple moves like getting up from a sitting position, to the more complex move of walking, as well as those damn taxing moves like running, hiking and biking.

We need a strong ass people.

And when its strong, the rest of the body can focus on it’s job.

How do you know if your glutes are weak?

A simple test you can perform at home to see if your glutes are weak (and need some extra love) is my bridge test.

  1. Lie on your back with your feet flat on the ground, hip width apart and close to the bum.
  2. Lift your hips off the floor and hold (And I mean lift! Drive the hips up as high as possible).
  3. Extend your left leg straight up and slowly lower it until the heels touches the ground, lift back to start.
  4. Perform 10 reps with your left leg and 10 reps with your right.
  5. If you have no cramping in the the hamstrings that indicats that you are doing a really good job at activating your glutes.
  6. But, if your hamstrings do cramp take note. This is a sign that your hammies are doing most of the work and your glutes are not activating like they should be.

Other than this workout, here are a few of my other go-to glute moves:

Squats

Lunges (especially walking lunges)

Deadlifts

Bridges

Step ups

TOOLS NEEDED

Booty band

The Workout

Lower-Body-Abs-Booty-Band-Workout-Fitness-with-PJ-workout

 

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15-Min Lower Body Foam Roller Workout

15-Min Lower Body Foam Roller Workout

Foam Roller Routine

I have found people fall into two camps when it comes to foam rolling.

Camp A, know about foam rolling and do it as regularly as they can.

Camp B, have heard of foam rolling, but they just aren’t quite sure why they need to do it.

What is foam rolling?

Foam rolling is a form of myofascial release, which is just a fancy word for releasing muscle tightness and trigger points, or “knots”, in the muscles.

It’s been used for years by professional athletes and therapists, and now can be found in gyms and studios throughout.

Rolling is likened to the “poor person’s” massage and a regular romp with your roller will help prevent injuries, improve your spinal alignment and posture, and increase your flexibility and mobility.

Tips When Rolling

  • Keep your rolling slow and controlled.
  • Move in multiple directions, don’t just roll up and down and down and up.
  • Add side-to-side movements, cross-friction and flexing and extending of the joint being rolled.
  • Roll for 30-60 seconds an area.
  • Use your arms and legs to help move your body and roll the roller.
  • Rolling a muscle may be a little painful, however, you don’t want to be screaming in pain. Rolling too hard on the muscles will activate the muscle spindles causing more muscle tightness. Not our goal with rolling.
  • Don’t roll right on a joint, keep ti soft tissue only.
  • Do not roll along the spine – again, avoid bone, hit flesh 🙂

 

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Circuit Workout + Booty & Ab Drills

Circuit Workout + Booty & Ab Drills

Circuit Workout + Booty & Ab Drills

This workout is long, but it can be broken down into three different workouts if you can’t do the whole thing with me.

You can join me for the Circuit Workout at the beginning, or for the Booty Workout after that, or perform the ab routine I have at the end.

Do the entire workout, or chose what you want to focus on for your workout.

I like options, don’t you?

– 30-min cardio & strength workout (1:15 – 29:40 mark on the video)
– 15-min Booty Lift workout (30:35 – 45:30)
– 10-min Ab Drill workout (45:45 – 47:00)

Circuit Workout + Booty & Ab Drills

Tools Needed

Pair of:

Light (3lb-5lb)

Moderate (8lb-12lb)

Heavy (15lb-25lb)

The Workout

Circuit-Booty-Abs-Full-Workout-Fitness-with-Blog

 

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15-Minute Booty Lift Workout

15-Minute Booty Lift Workout

15-Minute Booty Lift Workout

OMG, this workout was kind of a disaster.

From a sore mouth (from dental surgery the week before), to feeling like I’m talking like I have a mouthful of marbles in my mouth throughout the whole workout, to the mic falling off the camera during filming, to my hard drive getting what Apple said is similar to us humans getting a “cold”after I uploaded the video.

(And this “cold” my computer caught meant that I needed to give it some oil-of-oregano-and-echinacea love in the form of resetting my hard drive to factory settings and then migrating my data, piece-by-piece [cue Kelly Clarkson] back onto it.)

Whew.

Getting this workout to you was harder than filming the damn thing.

However, sadly, all that BS was as good for my posterior as the actual workout was.

Sigh.

Why can’t running from problem to problem be as good as an actual workout?!?

15-Minute Booty Lift Workout

The Workout

15-Minute-Booty-Lift-Workout-Full-Workout-Blog

 

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