outdoor workout six moves for a great Butt Butt blasting workout:
by Noelle Bunt Noelle Bunt is a personal trainer and lifestyle coach with One to One Fitness. As an athlete, Noelle has been involved in both team and individual sports, running competitions and most recently she competed and won three titles in the Ontario Provincial Association Bodybuilding and Figure Competitions. Noelle is married to Dr. Gorden Bunt and is the mother of two children Lauren, age 8 and Jacob, age 10.
PliĂŠ squat Stand with feet slightly wider than shoulder-width apart and turned out 45 degrees. Bend knees 90 degrees, keeping in line with your feet. Keep back tall and chest upright as you squat down with knees over ankles.
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Single-legged deadlift Stand with feet hip width apart arms by thighs. Hinge forward from the hips keeping belly button sucked in, with leg extended straight behind your body so that your body is parallel to the floor from the top of your head to your heel. Extend arms out to the sides for balance if necessary. Return to upright position. Repeat on same leg for 30 seconds and then switch to other leg.
Plyo lunge Stand with feet hipwidth apart, arms by sides, palms facing in. Lunge back with right leg, bending both knees 90 degrees. Jump into the air swinging arms over head switching feet and landing softly switching leg position from front to back.
Perform each of the 6 exercises in sequence for 30 seconds each. Rest 1 minute and repeat same sequence, repeating each exercise for 45 seconds. Do the routine 3 times per week adding dumbbells or resistance bands for increased intensity. Challenge yourself!
Donkey Kick Position your arms directly under your shoulders and knees directly under your hips. Engage your core and create a 90 angle with your right knee and thigh. With a flat foot (think about holding a dinner plate on your foot) drive your thigh straight up and down. Repeat on the other leg.
Power squats Squats are one of the best exercises for shaping & toning lower body, hamstrings, glutes, quads & calves. Stand with feet hip width apart. Push bum back & bend at the knees, keeping heels on the ground, lowering as far as you can go keeping your chest lifted and eyes looking forward. Using legs and arms propel and push off ground into the air landing softly with your feet firmly planted.
Bridge Lie face up, knees bent, feet hip width apart close to bum. Push up through heels, squeeze glutes and raise hips up into bridge.