Weekend Challenge #54: Beyoncé's Booty

Sunday, May 12, 2013

The unstoppable Mrs. Carter is on tour and just played in London.  Her curves are amazing.  She embraces being a healthy woman and we all should too.  Today's workout targets the backside.  Get it toned and rock it this summer!

Walking uphill is also great for strengthening your glutes. How about finding a hill and completing this workout at the top?

Remember to go for QUALITY over quantity. 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.

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- Walking lunges forward for 1 minute, then reverse lunges for 1 minute. 2 minutes of squats with alternating knee lift.
1 min-  Deadlifts
30 sec each leg-  Arabesques 
1 min- Wall sit
1 min- Box jumps or run ups
2 min- Squat down and hold for 10 seconds. Squeeze bum on the way up.
1 min- Clams with resistance band around your thighs
1 min- Hip raise
1 min- Mountain climbers       
1 min each leg- Side leg lifts- lay on your side with bottom arm extended. Rest head on arm.  Lift upper leg up to 90 degress and then return to start. 

Complete the following exercises all on one side before switching to the other. 
30 sec- Fire hydrant- Kneel on hands and knees.  Keep knee at 90 degrees and lift leg out to side, like a male dog near a fire hydrant.
30 sec- Heel pulse-  Kneel on hands and knees.  Keep knee at 90 degrees and lift heel up to sky in small pulses.
30 sec- In and out- Bring knee in to chest and then extend straight behind you.
30 sec- Straight leg pulse- Keep leg extended (with toe pointed) creating a straight line with back.  Pulse up and down about 2 inches.

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