Fitness Friday | 4 Favorite Booty Burn Moves
If you follow my fitness journey on Instagram, you will know that I have been teaching a Butts + Guts class the last few months (clients have been loving it so much that we added another class to the schedule!!!)
It has been a blast!
I was especially nervous for my first class since it was my first non-spinning class and the attendees were accustomed to their previous instructor.
Over the course of the last few months, I have been able to build rapport with the clients and grasped a better sense of their abilities + goals. It has been fun seeing the clients become stronger and myself become more confident delivering awesome classes.
Squat
With each passing week, I have been designing each class to be different. I love to keep the client's guessing and leaving with some major booty burn!
Which leads me wanting to share my favorite moves for that beautiful booty. One of my classes isn't complete unless it includes one, if not all, of these moves!Let's dive in!
Squats!
So. Many. Variations. I've been loving a good Sumo Squat + adding in a heel lift. Such a great burn + can be done with body weight or adding dumbbells, kettlebell, or barbell.
To start a Sumo Squat:
Place both feet wider than hip distance apart with toes turned out about 45 degrees. Keep your weight back on your heels. Knees over those second and third toes going in the same direction.
Sit down as if you are sitting in a chair. Make sure you are keeping neutral spine with abs engaged. You also want your shoulders down and keep that chest open. Squat down as far as your range of motion will allow. Keeping those knees over those heels and close to a 90-degree angle or parallel to the ground.
Hold the low squat for a second.
Lift up to return to start position, squeezing that booty. You just completed one rep!
Work your way up to 10, then 12, then 15.
Continue to work your way up to complete 3 sets of 12-15 with ease. Then you are ready for a little more challenge by adding weight!
Additional options:
For an extra burn, pulse it out for 3 - 5 counts at the low squat before returning to the top to shake it all out.
Alternate heel lifts or lift both heels to activate the glutes.
Add weights for an added challenge.
Make it a combo move by adding a shoulder press at the top of the squat. (I love doing this with a kettlebell)
Lunges!
I have found several lunge options and can be progressed or regressed depending on your fitness level. Safety is important here and if you have any knee issues, definitely make sure you adjust/modify to keep those knees injury free.
Start for Front Lunge:
Keep that left foot planted and step that right leg forward. Keep your weight in the front leg. Bending the knee to a 90-degree angle. Keeping that knee stacked over that ankle and in line with the second/third toes. Keep those shoulders down with nice neutral spine and chest open. Don't forget to keep those abs engaged.
Return right leg to meet left. Can continue on right leg, building up to 15 reps before switching legs or alternate legs.
Front Lunge
Additional Options:
Lunge Pulses - hold the lunge in the down position and pulse for 3 - 5 seconds.
Jump Lunges - hold the lunge then perform a jump switch to switch front legs.
Front to Back Lunge - staying on the same leg moving from front lunge to back lunge positions.
Lunge Step-ups - use a bench or box to step up onto and balance.
Make it a combo move by adding in a Bicep Curl, Ab Twist, Overhead Shoulder Press, Side Lateral Raises with dumbbells.
Bridges!
Bridges are a great stabilization move and can be regressed or progressed depending on the client. Lately, I have been adding these to core conditioning section of my classes since it also works those lower abs + back. (Super important to build a strong core) I've been obsessed with a bridge + crunch combo!
Start:
Lay flat on your back, with your knees bent, hip distance apart and in line with the toes with flat feet pointing straight. Keep a nice neutral spine and head straight, looking up.
Lift up that beautiful booty, really squeezing. Keep the shoulders down on the mat and in a straight line. The arms are by your sides
Return booty to the ground and you completed one rep! Continue to build up to 15 reps, staying nice and controlled.
IMG_2271
Additional Options:
Alternate Heel and Toe Lifts. Complete 10 - 15 reps.
Single Leg Bridges - keep left leg bent and foot down, knee in line with the toes. Lift booty with a straight right leg in the air with a flexed foot and soft knee. Complete 10 - 15 reps before switching sides.
Bridge March - alternate lifting knees (still bent) off the ground (just a few inches) as if you were marching.
Kickbacks!
These can be added to just about anything for that little bit of extra burn. Recently, I have added these almost every move. Deadlifts, Step - ups, Squats, oh my!
Kickback
To start:
For basic kickback, start by standing straight up with feet hip distance apart in a relaxed position. Keep those abs tight, neutral spine, shoulders down. Don't forget the micro-bend in the knees (don't lock them out). Keep weight in the back of those heels.
Keep your left foot planted on the ground while you lift the right leg back with a flexed foot to activate the hamstring until you feel a little stretch in that right booty. Bring foot down and continue for 10, 15, 20 lifts before switching to left foot.
You can keep those hands on your hips or out in front of you for stability.
Continue to build up to 3 sets or add-on to any other moves.
Additional options:
Kickback Pulses
Alternate Kickbacks
Perform Kickbacks on the ground on a mat in either plank or forearm plank positions.
Add weights or use Booty Bands for extra resistance.
Hope you enjoy my favorite Booty Burn Moves!!
What is your favorite way to sweat?
See ya on the mat,Hallie