work that boo-tay
Walking up my stairs? Hurts.
Sitting down on the toilet? Awful.
Bending over to pick anything up? Not going to happen.
Why?
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!
What Kelly Said 
Gah… lunges and squats… I hate them so much!
OMG that is an intense work out! I am hurting just thinking about it… 🙂
My ass hurts just thinking about this workout 🙂
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!
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.
What are cobras?
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??
I love being that sore. Just love. I’m on it.
Um, yea. That is one heck of a leg workout! My booty hurts just thinking about it!
How about you do one of those workouts in my honor and I’ll consider it my workout for the day? 🙂
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!
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??
YES! Totally. Thank you- I’m thinking it’s similar to a stability ball hamstring curl. Thanks for the description 🙂
oh i need this! i need a good ass kicking, like bad! thanks kell.