Booty WOW! Butt Shaping Quickie

It’s time to work ‘dat booty! Booty WOW is a quickie bodyweight workout that takes less than 2-minutes from start to finish. Your booty muscles will feel the burn and you’ll be on your way to a boomin’ shapelier bum.

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WORKOUT BREAKDOWN

There’s only one move in this workout: the hip raise, also called the glute bridge. Although one move, the intensity and reps is what will get ya. There are three rounds in Booty WOW, but absolutely NO REST in-between rounds. You ready for it?

Round One: 8-count bridge + 8-count high end pulseRound Two: 8-count bridge + 8-count high end pulseRound Three: 8-count bridge + 8-count high end pulse

INSTRUCTIONS, PROPER FORM & MODIFICATIONS

Form: Lay flat on your back, bend knees and draw feet close to your booty. Push through your heels and squeeze the booty as you raise your hips. With each rep, continue to concentrate on the booty squeeze for maximum effectiveness. Perform the first 8-count slowly and controlled. As you pulse up on the second 8-count, squeeze that booty even tighter and don’t let the hips drop down.Modifications: For beginners, instead of an 8-count hip raise, do a 5-count raise. For advanced, lay a dumbbell of challenging weight over your hips to increase the weight and overall challenge.

v HOME WORKOUT CENTRAL

Do this booty quickie when you’re tight on time, feeling exercise-lazy, or squeeze it in before dinner, before bed, or even while you’re watching TV. A shapelier booty is in your very near future. Make it happen!

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Daisy Dukes Legs and Booty Workout

Three rounds of 5 exercises. Choose a challenging weight and keep good form. After a thorough warmup, complete this circuit:

FULL WORKOUT

25 touchdown jump squats15 squats + 10 low end pulse squats15 deadlifts10 alternating curtsey lunges (with mini squat in-between)10 alternating reverse lunge pulses (3 pulses = 1 rep)

Then take it from the top and complete two more rounds. Be sure to warm-up and cool down properly.

Go hard and finish STRONG!

Get your barbell here.Get your weighted plates here.

Now go bust it out in beastmode to get the legs & ass you always wanted…

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Burpees and Booty Shorts: Fitness Moves Designed For Bad-assery

OMG! It’s ma-booty! I don’t have a backside “before” pic, but judging from old pictures I’m sure you can imagine what that looked like.

My lower stomachs area continues to put up a fight (story of my life) and my thighs still jiggle, but so what! I actually like my legs more than I ever have in my life. It hasn’t been easy getting to this point and I’m damn proud. Have you considered how far you’ve come? You should be damn proud, too.

Bad-assery is the name of the game. The fitness moves that I so strongly recommend for major body transformation will not only change what you see in the mirror. These workouts require a level of commitment, discipline and mental fortitude that will spill over to make-better other areas of your life. Trust me.

(side note: the booty shorts I’m wearing are from Target. Price: $16.99)

As with anything, find your lane and do what you love, but if you’re still searching for the right workouts, or simply need change to get you to the next level, consider this bad-assery:

1. High Intensity Interval Training: This include speed rope, sprint intervals and other forms HIIT.

2. Plyometrics & Other Bodyweight Exercises: Plyo moves like burpees, mountain climbers, ski hops, jump squats, box jumps, tuck jumps, bounding, split squat jumps, etc, etc… And bodyweight moves like push-ups, dynamic planks, lunges, squats, and Turkish get ups… ya feelin’ me?

3. Strength Training: I went from pure plyo for my weight training, to incorporating free weights (dumbbells), and now on to a completely structured system with Les Mills PUMP. I like to change things up periodically to keep the body guessing. However you choose to train, make sure strength training is part of your formula. You must! Losing weight will get you slim, but training with weights is the thing that will shape and sculpt your body, giving you curves and definition in all the right places (like in your booty area).

4. Yoga: Do not forsake it. You’ll keep your body limber to prevent injury and increase range of motion. Yoga can also aid in faster recovery time to keep your workouts going strong. Rodney Yee continues to reign supreme as my top Yoga DVD pick. He’s the man.

Oh, and I recently just had another vision of bad-assery. There’s just something that’s screams “sexy bad ass” about doing burpees in booty shorts while wearing Ryka Downbeat Sneaks. I accidentally stumbled across these online. I want a pair of these shoes!!

I hear the typical kind of chick who sports Downbeats is the one doing dancy-type fitness, like Zumba and Jazzercise. Yet I’m sure these could easily accommodate my sessions of burpees whoredom, complete with booty shorts attire, of course. Now tell me that wouldn’t be bad-ass…

(say “burpees and booty shorts” real fast for me 10 times)

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A Sexy Booty To Be Had For Anyone Willing To Grab It

This the comment I left on Workout Nirvana’s blog post about Strong, Sexy Glutes:

Yes, indeed. There is a plump booty available for the plump-less; a sexy booty to be had for anyone willing to grab it. Workout Nirvana’s post was right on time, as I had just finished working my ass muscles that very same morning.

For all of you cardio queens out there, do NOT neglect your strength training. No body transformation is complete without it.

My favorite go-to, ass-enhancing exercises are:

SquatsDeadliftsStairwell climbing (and step-ups on a bench)Lunges (love to hate ‘em, actually)Old school, 1980's floor work – the Buns of Steel kind

If you can’t quickly reel off your own favorites, that’s a pretty good indication that you’re not working your ass on the regular like you should be, so go read Workout Nirvana’s post and learn from her bootylicious knowledge.

Although booty shorts are my all time favorite piece of fitness apparel, it’s not that YOU have to love booty shorts, too. But wouldn’t you wanna look good in a pair if you had to?

Yeah. That’s what I thought. Now git on outta here and go achieve the sexy ass you deserve.

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OM spending 2011 fixing my BOOTY.

CLICK ON THE BOOTY to find out how.

Tags: Attune Foods, SMART goals, yoga

Sorry, I could not read the content fromt this page.

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Good, Better, Do You Wants the Best Booty?

I have always taken pride in my butt cheeks. They’re genetically modified enhanced because my momma gave it to me. But here lately my weight loss and toning efforts have caused an anomaly to occur.

My booty is getting nicely-rounder. And firmer. And more lifted.

Newsflash! Cardio + targeting toning = reformed butt cheeks.

It is longer myth to me.

And since I consider my butt cheeks an ASSet of great value, I’m ready and excited to focus on the booty s’more. Plus it will make Health-hater’s eyeballs extra happy for booty-gazing at his wife.

Enter my next exercise DVD purchase: Brazil Butt Lift (and yes, you can get it in my Beachbody Shop for yourself or for holiday givin’).

I thought my booty was good (and it was). And then I made it better (like it is right now). But I’m gonna make it the BEST.

When I first saw the Butt Lift commercial on TV, I thought it was gimmick’y. The ass-ologist of a fitness trainer, Leandro Carvalho, obviously enjoys his job as a butt lifter to celebrity stars, and now he wants your booty, too.

So I took a closer look at the exercises in the video. And I like the moves… a lot.

Snippets of the Brazil Butt Lift workout.

(video length: 2 min, 58 secs)

Whether you choose to go Brazilian with Leandro as your DVD trainer, or if you choose to do some butt lifting on your own, I can attest to the phenomenon that your ass cheeks WILL respond to your bootyfication efforts.

So are you ready to focus on your ass, people!? Check out Brazil Butt Lift.

Fitness-farting and wedgies are allowed.

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