Workout
Workout: 2 week workout plan to shape up your booty

Workout: 2 week workout plan to shape up your booty

It’s been 3 days since my official confession and public declaration after challenging myself to lose 3,5kg till the end of the month! Still highly motivated and determined to prove myself and everyone that I can do it. Yesterday added some evening cardio session- went for a sunset run as first time, in a year, was home at decent time, so had to use the occasion and went for a run before dinner. Must say that felt a lot more determined and energized right after!

Now today is a workout Wednesday and I want to share some basic workout plan to shape up your body (mostly targeting your booty, legs and core). This one consists of really basic exercises and can be done either gym or home. Try incorporate or start this 2 week challenge and you will see how your body will change and improve! Here is what you should do for next 2 weeks.

2 week booty shaping workout plan

2 week booty shaping workout plan

THE BOOTY WORKOUT

To get the best results in 2 weeks so 15reps of each move and complete the circuit three times.

 

1. Toe Squats

Targets:   Legs, bum, core

a) stand with your feet shoulder-with apart,holding a medicine ball pr dumbbell I both hands straight out in front of you.
b) squat down keeping your heels on the floor.
c) rise from the squat,lifting up on your toes. Lower back down to a standing position. This is one rep.
Medicine ball squats

Medicine ball squats

2.Side step-ups
Targets:legs,bum
a)stand side-on a step or bench with a bit of a space either side of it.
b)place your right foot on the step,then bring your left foot up,before stepping the right foot down on the other side,then the left.
c) to make it harder,with improved benefits, increase the height of the step.
Side step-ups

Side step-ups

3.Deadlifts
Targets: Legs back,core
a)stand holding a pair of dumbbells with your palms facing forwards you. Squat and lower the weights on your knees.
b)Stand up, keeping your arms straight,easing your hips forward and pulling your shoulders back. This is one rep.
c)Remember not to round your back during this exercise.
Dumbbell deadlift exercise

Dumbbell deadlift exercise

4. Glute bridges
Targets: Bum,core
a)lying on your back,bend your knees and place your feet flat on the floor.
b) pushing through your feet, lift your hips as high as you can and than slowly lower them back down. This is one rep.
c)To increase the intensity,lift one foot off the floor and repeat using alternate legs to raise your hips.
Hip lifts or glute bridges

Hip lifts or glute bridges

5. Step-ups
Targets: Legs,bum
a) Stand facing a bench or step. Step up with your left foot,followed by right.
b) Step down with your left foot,then your right.
c)Repeat the sequence as fast as you can,always ensuring you put your whole foot on the bench or step to stay safe.
Step_ups exercise

Step_ups exercise

6.Burpees
Targets: Legs,bum,core
a) From a standing position, squat down and place your hands either side of your feet, then quickly shoot your feet straight back behind you in a plank position.
b) Jump your feet back in and then jump back up to standing.
c) If you have any lower back problems, palce your hads on a bench, rather than the floor, for this move
Burpees

Burpees

7. Ski Jumps
Targets: legs, bum, core
a) From standing, lunge your left leg forwards to 90°, keeping your knee in the line with your foot. Drop your right knee to just off the floor.
b) From this position, jump up and land in a lunge with your right leg forwards.
c) Remember to keep your body upright through the move.
Ski Jumps movement

Ski Jumps movement

8. Mountain Climbers
Targets: legs, bum, core
a) This has to be done on a slippery floor. Start with  press-up position, with your feet placed on towels on the floor.
b) As quickly as you can, slide your feet in towards you and back out for 30 secs.
c) Don’t raise your bum during the exercise. Carpet floor? use paper plates to slide your feet.
Mountain climbers

Mountain climbers

*Advice from Cosmopolitan Body issue 2015
So what are you waiting for? 2 week workout plan can start also on Wednesday!

 

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happy girl, dancer, photographer, gym-goer, Herc., traveler, dreamer, explorer, color and moment collector, healthy food and recipe discoverer and tester

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