I said during Tuesday’s Upper Body Stability Ball Workout that you could expect a new workout today that will bring back some challenge memories and here it is!!
All 1075 reps are coming from the exercises that we used for the Sunday BumDay Challenge!!!
Oohhh man, that sure sounds like a lot, but you know what, there COULD have been more!!!
I’m not one to point out my mistakes, as I never make them ( HA! that’ll make you giggle! ) but here I go. I completely missed one of the exercises when I did this workout. LOL – the heel to ceiling kickback ( as shown in the picture above ) I had it written down on my paper, but I guess I was completely oblivious to the exercise and skipped over it. SO, since I didn’t do it, you guys don’t have to either! LOL!
So not actually all of the exercises, but seven of them. 😉
Guess I did us both a favour, huh?
I know the reps sound like a lot, but once you get going, you’re going to love it. Your butt is going to feel pretty good after this workout, that you just might do it again next week. 😉
And the week after.
And the week after that.
Why not? Bikini season is coming and a nice bum is always a good thing. 🙂
+ exercise mat
+ foam roller
+ stability ball
Complete the following reps for each exercise in the exact order below without rest.
stability ball KNEE TUCK + KICKBACK x50 reps ( per side )
GLUTE SQUEEZE x125 reps
elevated BRIDGE x150 reps
lying CLAM x100 reps ( per side )
DONKEY KICK x125 reps ( per side )
stability ball BRIDGE KNEE LIFT x65 reps ( per side )
elevated PLANK KNEE TUCK + KICKBACK = TOE TOUCH x60 reps ( per side )
stability ball KNEE TUCK + KICKBACK
+ get into a high plank, placing your feet on the ball with palms on the ground, shoulder width apart
+ engage your core like a crazy person and keep it that way
+ exhale, lift your foot off the ball, bend your knee into your chest ( using your core muscles to pull ) and inhale, extending your leg, kicking your foot back ( using the glutes )
+ this counts as one rep
DO: x50 reps on each side.
+ lay on your stomach, arms bent or by your side, whatever is comfortable for you
+ squeeze the glute muscles, exhale and lift your legs up towards the ceiling
+ lifting through the glutes, think BUTT only
+ inhale and lower your legs
+ each time you lift counts as one rep
DO: 125 reps total
+ lay on your back, with the foam roller supported under your feet
+ keep your knees together, bending your legs with your hips flat on the floor
+ use your glute muscles and push your hips up towards the ceiling, exhaling on the way up
+ you know what to do here SQUEEZE BABY SQUEEZE ( I love that! )
+ inhale and slowly lower and this counts as one rep
DO: 150 reps total
+ lay on your side with your knees bent about 90 degrees with your hips bent at about 45 degrees.
+ keep your hips one on top of the other, and your feet should be back aligned with your back.
+ exhale, and using your glute muscles, lift one knee up as high as you can, creating that lovely clam look going on between your legs
+ inhale and lower
+ this counts as one rep
DO: 100 reps on each side
+ get down on all fours, keeping your back flat and engaging your core
+ as you maintain a 90 degree bend in the knees, use one leg and squeeze that side of your glute muscles in order to kick your leg back and up, bringing your thigh parallel to the floor ( exhaling up )
+ inhale and lower your knee back to the ground
+ this completes one rep
DO: 125 reps for each side
stability ball BRIDGE KNEE LIFT
+ sit on the ball, bend your knees and use your feet to walk forward as you push your shoulders back on the ball
+ this will help to position the ball right under your shoulders
+ keep your feet flat on the floor, with your knees bent at 90 degrees ( your knees over your heels )
+ keep your back straight and core engaged
+ exhale and lift one knee, keeping it bent 90 degrees, towards your chest
+ inhale, lower your leg
DO: 65 reps on each side
elevated PLANK KNEE TUCK + KICKBACK = TOE TOUCH
+ using a foam roller – or whatever you have that can elevate your palm support off the ground
+ begin in the plank position, keeping your core tight the ENTIRE TIME
+ exhale, bend your knee into your chest, kick back ( following the heel ) and lower your toes to briefly touch the ground ( inhale here ) finally kick back up again which completes a full rep
DO: 60 reps on each side
An awesome way to finish up ( again! ) a killer booty challenge!! Don’t you think? If you guys love challenges as much as I do, I would LOVE to do another!!! How does that sound? If you have an idea, let me know because challenging myself is one of my favourite ways to keep fit and stay motivated !!!
Did you just hear about the Sunday BumDay Challenge?
Then you need click the picture above and check it out!
It’s an 8 week booty boosting challenge that will definitely deliver!!
UP TOMORROW: comes another awesome workout!
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It can’t be any easier than that!
Have an awesome workout!