Saturday, June 28, 2014

The No-Squats Killer Booty Workout

Let's face it.

Not everyone can perform the ever so popular squat whether it's due to an injury or weak knees.

So here are 6 alternatives that will get you one step closer to a killer booty-possibly better than squats ever would!

1. Glute Kickback
  • Get into a quadruped position with all four limbs on the floor.
  • Your hands should be lined up directly under your shoulders and your knees should be directly under your hips.
  • While keeping your knee bent, lift up one knee off the floor and drive your leg up toward the ceiling until your thighs become aligned with your torso.
  • Lower your knee back toward the floor, and immediately move onto the next repetition. 
  • Perform all repetitions on one leg before switching to the opposite leg.

2. Step Up
  • Stand in front of a plyo box or a large step with either a barbell positioned on your upper back shoulders or dumbbells in your hands and down by your sides.
  • Place one foot completely atop the box or step.
  • Drive off that lead foot to lift your entire body up onto the box or step, driving the knee of your trail leg up to your chest.
  • Keep your initial foot atop the box or step and lower your body back to the floor.
  • Perform all repetitions on one leg before switching to the opposite leg.

3. Glute Circles
  • Get on hands and knees and extend one leg, bent at roughly a 90-degree angle.
  • Now draw a circle with the foot of the leg that is lifted.
  • You will feel this in your glutes – this is a butt lifting workout as it targets and tones the glutes from multiple angles.
  • Do 7 circles in each direction, on each leg.

4. Alternating Bridge Extensions
  • Lie on your back with your knees bent so that your feet are flat on the ground.
  • Press up through the feet to go into a “bridge” so that your bodyweight rests in your feet and shoulders.
  • While in this position, extend one leg completely before placing it back down on the floor while lowering your body from the bridge.
  • Alternate which leg extends each time you go up into the bridge.
  • The backs of thighs (hamstrings) and glutes are the main targets during the bridge, while you will feel the leg extension in your quadriceps.

5. Swinging Bridges
  • Go back into the bridge position described above.
  • Here is where the “swinging” comes in; press upwards and to one side of the “bridge”, before dipping back down towards the mat while moving to press upwards at the opposite side.
  • This one is a great no squat workout for the lower body.

6. Knee Tuck Extensions
  • On all fours, lift one leg straight out behind you into the air so that you feel the burn in your glutes.
  • Then, bring that same leg up and in so that your knee almost touches the elbow of the same side of the body.
  • You will feel this in your glutes, thighs, obliques, lower back and even a bit in your arms and shoulders.
Want to build a better body in just 12 weeks? Check out my Fit Mommy Workout Bundle!
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In this bundle, you will receive:
-Butt & Thigh Blaster 4 Week Home Workout Program
-Armed & Fabulous 4 Week Home Program 
-Ab & Core Attach 4 Week Home Program
-Eat Clean, Get Lean 4 Week Meal Plan

All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. 
Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.
*The Armed & Fabulous program does require one set of dumbbells only.

Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.

"Can I do all 3 workout programs together?" Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over! 

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