Get your Booty in tip top shape!

How do you work those glutes and get them ready for the winter?  Wait, what the winter, yes I do mean the winter.  We get to where jeans and leggings and you need to get those glutes in tip top shape. Below is a workout you can do to keep those glutes in tip top shape or to work on getting those glutes in better shape.  You can also check out my youtube channel for more information on how to perform these specific exercises. 

http://www.youtube.com/watch?v=y1lojHiJuAc&feature=plcp

Do the following exercises 2-3 sets and 10-15 reps 

1. Curtsey Lunge w/Knee lift- Step behind in lunge position and bring knee up and out to side of body. Keep alternating legs. 

2. Plie Squats w/calf raises- Step feet out wider than shoulder width apart and squat down as you stand up raise up onto toes to get the calves involved. 

3. Walking Lunges- Take a step forward and lunge so your knee is hovering over the ground, make sure the knee doesn't go past the toe and you should have a 90 degree knee bend in both legs.

4. Split Leg Lunges- Put one leg on a couch or stability ball if your balance is strong.  Lunge down so your front leg is bent in a 90 degree and push back up using your glutes.  Make sure you sit down rather than push your knee out wider than your toe. 

5.  Stability Ball hamstring curls- Lying on back, butt lifted in air, abs tucked in tight.  Squeeze heels back to meet butt and push ball back away from body.  As you are doing this your heels are on the ball and than the bottom of your feet are, keep exchanging this position. 

6. Donkey Kicks- On all 4's take one knee into chest and kick it straight back out behind you and lift as high as possible to the sky.  Keep repeating on 1 leg than switch to other side. 

Watching sports will never be the same

For all of you ladies who do not enjoy watching sports games but enjoy working out, I have a great routine for you to do.  If your boyfriend or husband enjoys watching sports of all assortments and you get bored, start putting yourself to work.  

I myself love sports but found I cannot sit an entire game sometimes, I get a little restless.  I have found a great way to pass the time.  Depending on the sport you are watching you will need to mix it up.  

For example if you are watching basketball:

*Every time someone makes a lay-up do 10 push-ups

*Every time someone dunks- 10 squats

*A free throw- 10 crunches

*You could also do turnovers, jump balls, charges, blocks, etc.  

For every aspect of the game you are watching pick a new workout routine to do.  If you are watching football or baseball use different items such as tackling, touchdowns, field goals, strike-outs, walks, home runs, singles, pop flies.  

This workout can be as strenuous and calorie burning as you want it to be.  If your in great shape do 20 of each exercise if your just starting to workout out make it 5.  There are not set rules or guidelines you need to follow after all this is your workout.  If you have a treadmill or elliptical in your living room hop on that for a quick minute as an exercise or run up and down your stairs a set amount of time.  Be as creative as you want or just do basic exercises.  This workout can burn up anywhere from 200-700 calories for your average 35 year old female.  If you follow the workout listed above the average 35 year old female can burn anywhere from 200-500 calories.

I hope this will help you pass the time while watching the big game and spending time with the one you love while doing it.