Good Morning and Happy Workout Wednesday all ya’ll beautiful people!
Last week I gave you the inner thigh (adductor) section of a quick and effective lower body and abs workout that I did every single weekday morning for years that I still currently use as a leg day warm-up.
Today, I’m going to take you through the booty portion. I don’t include these during my warm-ups anymore because quite often they or an advanced or rather tweaked weighted version of the exercise are still part of my bodybuilding workouts.
With this part, you’re going to do all the exercises with one leg and then switch and do all of them on the other leg. All exercises are 10 reps. *hint just about every workout I ever post will use 10 reps. There’s sciency stuff that I’ll blog about at a later date regarding reps, but really I’m just a little OCD and love the number 10.
Work Like a Dog Booty Workout
To start get on all fours (your hands and knees).
Donkey Kickback – Keeping the rightish angle of your leg, lift your foot up towards the ceiling are far as you can, (make sure you squeeze your cheeks for a second at the top!) then keeping the right angle of your leg bring it back down to the floor. That’s one rep now do 9 more.
Fire Hydrant – Yep, it’s just like it sounds. Keeping the 90 angle on your leg lift to the side like you’re peeing on a fire hydrant and back down for 10 reps.
Straight Leg Kickback – Straighten your working leg behind you now lift it straight up as you can, squeeze at the top and then lower, that’s one rep now do 9 more!
Big Triangle – Keep your working leg straight and move it along the ground to one side as far as you can without bending your knee or rotating your hips that’s your starting position. Lift your leg up to the center like you’re drawing one side of a triangle with your foot, then bring it back to the ground on the other side like you’re drawing the other side of the triangle that’s one rep. Reverse the motion and land on the other side, that’s another rep. Now do 8 more!
Donkey Kickback Pulse – Go back to your original position on all fours. Lift your leg like you’re doing a regular kickback but stay at the top and pulse your leg 3-4ish inches for 10 reps.
Switch legs and repeat the sequence!
You’re going to feel the burn after this! When I did this as a morning workout I usually only went through once or twice. Not going to lie… it’s a bit brutal! Give it a try and tell me what you think!
That’s it for this week! Next week I’ll be going over the first part of the abs portion of this workout!
Have a wonderful Wednesday!
~emmy
