exercise · Fitness · Health and fitness info · weight loss

TONE Your TUSH Workout

**** WORKOUT WEDNESDAY****

For today’s workout I wanted to share a great circuit that will TONE Your TUSH! I tend to work my lower body more than my upper.  I think most women like to do that.. work out trouble areas more than others.  And as always I have some ab work in there too!! Anyways, give this workout a try and you will be good and sore tomorrow 🙂

TONE Your TUSH Workout

Before you start any workout, it is a good idea to get a good warm up.  It usually takes about 5- 10 minutes to get warmed up.  I like to ride a stationary bike, or walk, or so a series of mild exercises to get my muscles warmed up to prevent injury during my more intense workout.

For this workout I have a list of exercises to complete then repeat 2-3 times. If you need to adjust the reps to accommodate your fitness levels needs, don’t hesitate to do so.. BUT don’t cut your self short!!  Most of these will work different areas in the lower body with a mix of exercises that will give your heart rate a boost.  This is what makes this type of workout effective.  You will need a kettle bell and/ or a set of dumbbells and a timer (on your phone 🙂 )

Image-1 (31)
Reverse Lunge to Kick
  • Reverse Lunge to kick-  Doing one leg at a time x 20 each leg
  • Jumping Jacks 1 minute
  • Kettle Bell Swing x 20  (squeeze your bum when you stand up)
Kettle Bell Swing
Kettle Bell Swing

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  • Skaters with Ground Touch- 1 minute
Skaters with Ground Touch
Skaters with Ground Touch
  • Dead-lift with up-right row- x20 (sorry no picture– hold your weight, complete a dead lift- when you stand up complete an upright row)
  • Mt. Climbers 1 minute
  • Bum Bridge x20
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Bum Bridge
  • Bum Bridge Single Leg x 10 each leg
Bum Bridge Single Leg
Bum Bridge Single Leg
  • Bum Bridge Rock x 20  (same as regular bum bridge but rock hips up one at a time)
  • Toe pops (jump rope w/o rope) 1 minute
  • Thrusters w/Upright Row x 20  (squeeze bum when standing up)
Thruster with Upright Row
Thruster with Upright Row
  • Side Plank with leg lift and Side Row x10 each side
Side Plank with Leg Lift and Side Row
Side Plank with Leg Lift and Side Row
  • Seated Russian Twists w/ weight x 30

REPEAT 2- 3 TIMES

Here it is again all together.

TONE Your TUSH Workout

  • Reverse Lunge to Kick x 20 each leg
  • Jumping Jacks 1 minute
  • Kettle bell swings x20
  • Skaters w/ ground touch 1 minute
  • Deadlift w/ upright row x 20 (with weigh)
  • Mt. Climbers 1 minute
  • Bum Bridge x 20
  • Bum Bridge Single Leg x 10 each leg
  • Bum Bridge with Rock x 20
  • Toe Pops 1 minute
  • Thrusters w/ upright row x 20
  • Side Plank w/ leg lift and side row x 10 each side
  • Seated Russian Twists x 30

REPEAT 2-3 TIMES

if you have questions or comments– please leave comments below.

Don’t forget to drink your water and eat some PROTEIN.  Try these high protein foods:

IMG_0618

High Protein Strawberry Banana Smoothie with flax and oats

High Protein-- Egg Breakfast Burrito-- Only 270 Calories-- 25 g Protein

High Protein Egg Breakfast Burrito — only 270 calories and 25 g Protein

Image-1 (2)High Protein and Fiber– Hearty Taco Soup w/ Turkey 

Happy Sweating

Amanda

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23 thoughts on “TONE Your TUSH Workout

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