simple

Quick Booty Burn

Happy 2019 Friends!! I am so excited for this year. I have so much exciting stuff to share with you guys, and I promise my regular blog feed will be getting more love soon, but for right now, lets talk fitness. If you’re like 99% of the world you have some health related goal for 2019 and I sure hope it includes moving more!

Fitness is about movement, living actively, moving in a way that is sustainable and promotes longevity and health. If you are not moving your body intentionally, most days of the week, you’ve got work to do. For a lot of us, time gets in the way, which is why its important to me to share workouts that can be done anywhere and with little to no equipment. When you don’t need to get into a gym, a lot of barriers fall away.

I am all about the booty moves. Seriously, if you want a nice booty, you gotta work it! And truthfully, strength and stability start in the legs so whatever your movement of choice, booty work can always help! I am sharing some of my fav moves in a quick workout today to get your booty burning.


If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request. Additionally, remember you can google any of the moves to find a demo!


2019 - lets do this!

equipMENT NEEDED:

  • a mat

  • resistance band (recommended)

the workout

COMPLETE 30 reps of each exercise. For single leg exercises, complete 30 reps per leg. Repeat 4 times.

Sumo squat with pulse

Alternating reverse lunges (each leg)

Quadruped donkey kick pulses (each leg)

Side lying clams (each leg)

Banded glute bridge, narrow stance

Banded glute bridge, hip distance stance

Banded glute bridge pulses, wide stance

Burpees (omit if plyos don’t jive with you)



This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

End 2018 Strong

Hi all. I hope you had a great holiday. The new year is around the corner. If you’re like me, you’re trying to fit in some serious sweat in 2018 while you still can. There is something about sticking with / starting good habits BEFORE the new year that makes new year goals much less daunting.

Here’s another quick one for you. I know a lot of people are still traveling, so this is a body weight workout you can use this weekend to get your metabolism revved before you head into your last celebrations of 2018.

Enjoy!


the workout

20-18-20-18 REPS

YOU WILL COMPLETE 20 REPS OF EACH EXERCISE. ONCE YOU HAVE COMPLETED EACH EXERCISE GO BACK TO THE BEGINNING AND COMPLETE 18 REPS OF EACH. THEN 20, then 18 again for a total of four times through the below exercises.

Burpees

Air squats

Lunges (per leg)

Walking planks (start on hands, lower one forearm at a time, then lift back to hands one at a time = 1 rep)

Straight leg sit ups


If you try this workout, or any of my others, let me know by commenting below or tagging me on social media @realfoodcourt!