Quickie Workout #16 - BUM-mer

Sunday, June 17, 2012

Today's workout will target the hips and bum- just in time for summer!  You can use a kitchen timer to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.

Please consult your doctor before engaging on any fitness regime. 

Remember to go for QUALITY over quantity. Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Warm up- 2 minutes of squats with feet hip width apart. Keep weight in the heel. Stick bum out as if sitting in a chair.
1 min- Clams with left side down.
1 min- Clams with right side down.
1 min- Kneel on all all 4's. Raise left knee up to side while keeping knee at 90 degrees (think of a male dog marking his territory on a fire hydrant).

1 min- Kneel on all all 4's. Raise right knee up to side while keeping knee at 90 degrees (think of a male dog marking his territory on a fire hydrant).

1 min- Roll ups
1 min- Kneel by sitting on feet.  Lift bum so it is barely off feet.  Swing hips in little circles clockwise for 30 sec, then counter/anti-clockwise for 30 seconds.  Keep hips low!

1 min- Stand and hold onto the back of a stable chair or counter.  Arabesque with the left leg by keeping the leg straight and toe pointed.  Raise leg with little pulses will keeping the chest high and back straight.


You can hold on to a chair if you 
need to. No need to be on tip toe.

1 min- Arabesque with the right leg by keeping the leg straight and toe pointed.  Raise leg with little pulses will keeping the chest high and back straight.

1 min- Continue to hold on to chair for balance.  Left knee should be raised at 90 degree angle.  Make small circle clockwise for 30 secs then counter/anti-clockwise for 30 seconds.  Smaller circles are more effective.

1 min- Continue to hold on to chair for balance.  Right knee should be raised at 90 degree angle.  Make small circle clockwise for 30 secs then counter/anti-clockwise for 30 seconds.  Smaller circles are more effective.

Well done!  Be sure to stretch your booty when you are finished with the workout.



No comments:

Post a Comment

Thank you for your feedback!