10 days to a beach ready booty – slim your hips, lift your bum bum, build long lean muscles in your legs.
1) At least 30 minutes of cardio each day + 1 or 2 lower body workouts below (Look at example 10 day guideline). Feel free to sub any lower body workout with your own. ***Notes to remember: Don’t let knee go past ankle, suck tummy in, stick butt out, keep shoulders down.
2) Eat clean – keep track of calorie count and what you eat in My Fitness Pal (add me as a friend: justeeny422)
3) 1 Shakeology per day (optional, but HIGHLY recommended – you can order from moi)
Example 10 Day Schedule:
Day 1 - 45 minutes cardio + Workout #1
Day 2 – 30 minutes cardio + #2
Day 3 – 45 minutes cardio + # 3
Day 4 – 30 minutes cardio + #4
Day 5 – 45 minutes cardio + 20 – 30 minutes of ab workout
Day 6 – 30 minutes cardio + #2 & #3
Day 7 – 30 minutes cardio + #1
Day 8 – 30 minutes + #2 & #3
Day 9 – 45 minutes cardio + #4
Day 10 – 45 minutes + 20-30 minutes of ab workout
Butt – Legs Workout 1: (weights optional)
Warm-up with regular squats: stand with feet hip width apart; as you squat suck your tummy in and stick your booty out. “Don’t be shy, show what you got!” as Leandro Carvhalo always says ;) 25 reps
Squat – Rear Leg Lifts: Regular squats + when you straighten up, raise right leg up. 13 reps. + 13 short leg lifts in air on right side, standing on left with knee slightly bent, use your core to balance, squeeze butt to engage whole leg as you lift leg, ; Switch sides, repeat.
Squat – Side Leg Lifts: Squat + 13 side leg lifts in air. Do both sides.
Shake it out.
Stationary Lunges: Feet hip-width apart; right leg forward; lunge down x 13 + 13 short lunges. Repeat with left leg forward. Shake it out.
Curtsey lunges: Stand with right leg behind and crossed behind left leg. Lunge x 13 on both sides. Don’t let front knee go past ankle. Shake it out.
Quick feet 30 seconds.
Turbo Kicks: Stand feet hip-width apart; skip right, kick left leg out to side. Do the same on the left side. Repeat 13 times.
Kick left leg forward; kick right back; kick left leg forward; right knee up; repeat left side; repeat set 13 times.
Sumo Squats: Stand feet wide apart; sumo squat in conjunction with arms moving up and down. 13 reps
Butt – Legs Workout 2:
Side Ballet Leg Lifts: Stand on right leg, lift left leg, arms out in second position, 13 reps, switch to other side and repeat; change arms to third position (right arm up, left out to side) and repeat; change arms to both held up to left side and repeat. Repeat entire sequence with pulses, 13 reps. **Should feel both sides of your bum working.
Stand on right leg, feet turned out, bring left foot lightly on top of right foot, arms out in second, squat down, suck tummy in, stick but out, straighten up, bring arms in. 13 reps. Repeat other side.
Rear Ballet Leg Lifts: Same as side leg lifts, but with lifting leg behind you. ***Don’t lock out your knees.
Second position plié: In plié stretch out your inner thighs by pulsing thighs and knees back. 13 reps. Then go down 2, up to, while pulsing thighs and knees back. 7 reps. Blast out 13 reps regular.
Curtsey lunges: 13 reps both sides Repeat twice.
Stand in first position (heels together, feet turned out), demi plié, releve (heels up), heels dwn, squeeze legs together. 13 reps
Standing in first, slowly roll head down, touch floor, move feet apart, stretch legs.
Butt – Legs Workout 3: (ankle weights optional)
Saddlebag busters: Stand with feet wider than hip-width apart, lunge to right, bring right leg back in touching left foot. 7 reps. + 7 reps of bringing right foot but not touching floor, balancing on left leg. Repeat on left side. (Tip: engage abs when bringing leg back in)
On all fours, right leg bent, lift, 13 reps double count, 13 reps single count, 13 short; right let bent, lift, cross over left leg, 13 reps double count, 13 reps single count, 13 short. Repeat with straight leg. Bring right leg out to the side, lift and draw a rainbow crossing over to other side, 13 reps. Repeat entire sequence with left leg.
Lay on side, feet together, lift both legs off ground hold 15 seconds, bring down. Lift both legs together, raise top leg, 13 lifts with top leg, bring legs down. Lift both legs together, raise top leg, 13 lifts with lower leg meeting top leg. Repeat other side.
Clam shell: Lay on side, knees bent, open legs like a clam shell—heels together feet apart. 13 reps. 13 short.
Clam shell level 2: Repeat above with feet raised in the air.
Lay on side, bend back leg behind front, raise front leg, leading with heel, and engaging inner thigh. 13 reps. Circle front leg in both directions. 13 reps.
Butt – Leg Workout 4:
Place small towel on the floor, step on towel with right foot, slide right leg out, slide back in, repeat 13 times. Slide right leg back into a lunge, slide right leg back in, repeat 13 times. Slide right leg out, slide back in, slide back into lunge, slide back in, repeat 13 times. Repeat entire sequence on left side. Repeat twice.