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work that boo-tay

January 30, 2012

Walking up my stairs? Hurts.

Sitting down on the toilet? Awful.

Bending over to pick anything up? Not going to happen.


I did an insane lower body workout last FRIDAY.

Friday people! I still hurt!

My Ass-Worthy Workout: 

**notes 12, 10, 8, 6, 12 refer to the reps you complete. As you go down in reps go up in weights. (Go heavy!!) The  last set of 12 do the weight amount you did when you did the 10 reps. Wait 30-60 seconds in-between each set.**

Bar Reverse Lunges 12, 10, 8, 6, 12

Switch Lunge Jumps 12

Diver crunches 25

Dumbbell Deadlifts 12, 10, 8, 6, 12

Ball Bridge & Curls 12

Alternating Supermans 12 each

DB Step Ups 12,10, 8, 6, 12

Squat Jumps 12

Reverse Crunches 25

Bar Squats 12, 10, 8, 6, 12

Long Jumps 12

Cobras 25

So the bottom line? My boo-tay was worked and worked hard! DO IT! 

Happy Monday! 

14 Comments leave one →
  1. January 30, 2012 7:43 am

    Gah… lunges and squats… I hate them so much!

  2. January 30, 2012 8:27 am

    OMG that is an intense work out! I am hurting just thinking about it… 🙂

  3. January 30, 2012 9:34 am

    My ass hurts just thinking about this workout 🙂

  4. January 30, 2012 10:01 am

    I actually really like being sore in my butt/leg region. I like knowing I gave my booty a good workout so it has a better chance at fighting gravity. I will definitely have to try this!

  5. January 30, 2012 11:22 am

    Holyyyy molyyyy! That’s intense. Makes me sore just thinking about it. It’s like what Jillian’s “Killer Buns & Thighs” does to me. Ouch.

  6. January 30, 2012 11:36 am

    What are cobras?

    • January 30, 2012 5:32 pm

      Cobras are where you lay on the floor (on your stomach) with your arms to your sides and you lift up as far as you can (backward direction). Like a superman only with your arms next to you side instead of over you head. Sorry! Does that make sense??

  7. January 30, 2012 11:49 am

    I love being that sore. Just love. I’m on it.

  8. January 30, 2012 1:10 pm

    Um, yea. That is one heck of a leg workout! My booty hurts just thinking about it!

  9. January 30, 2012 2:06 pm

    How about you do one of those workouts in my honor and I’ll consider it my workout for the day? 🙂

  10. January 30, 2012 4:00 pm

    Guess what workout I just printed to do tomorrow?! 😉 Can’t wait! Just wondering what a ball bridge & curl is? I am going to google it, but I want to make sure I do the correct move. Thanks Kelly 🙂 Happy Monday!

    • January 30, 2012 5:29 pm

      Hey girl! Enjoy the workout. A Ball bridge and curl is where you lay on your back with your feet up on a ball. You lift your butt off the floor and roll the ball up towards your butt then back out. Never let you butt drop…hold it in the “bridge” position the entire time! Does that make sense??

  11. January 30, 2012 5:20 pm

    oh i need this! i need a good ass kicking, like bad! thanks kell.

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