Hump Day Assblast

When you're a girl my size, aka completely curve less, the vanity aspects of my workouts tend to be focused around the few asssssets I do have (get it? I know you got it :) So without further ado, here's a solid little assblast workout you can do anywhere. No equipment needed, just you, yourself and your booty. Do this circuit x3, your butt will get lit!

1. Glute bridge

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Begin by laying down on your back, arms resting along the sides of your body, palms facing up. Legs and feet are hip width apart, feet pointing straight forward. 

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Lift your hips up (remember to pull your belly button in here to provide spinal support), root your heels down and think that your reaching your tailbone forward. Purpose here is to feel that you're holding the weight of your body through your glutes. Hold this position for 1 minute, then begin moving dynamically up and down. Inhale and lower your hips down (not all the way, just almost), and exhale lift back up. Do 20 reps. 

Stay in your bridge and draw one knee into your chest as you lower down towards the ground.

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Exhale and press your hips up as you extend your leg forward until thighs are parallel. Repeat 20 times, then do the other side.

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2. Stationary lunges  

Follow the instructions for my lunge tutorial here. 20 reps on each leg.

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3. Stationery lunge with trunk rotation

Place your hands behind your head, and draw your elbows back and shoulderblades down along your spine. Lunge down and rotate your upper body through your torso (meaning don't pull with your shoulders) to the same side as the leg in front of you. So, when right leg is forward, you rotate to your right. Inhale your torso back to center, and press up. Do 20 reps on each side.

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4. Single leg deadlift  

Begin in a standing position, feet hip width apart, feet pointing straight forward. Shift your weight onto one heel, and hinge back through your hips, allowing one leg to reach back while your arms reach forward. Pull yourself back up to starting position through the glute you're standing on. 20 reps on each leg.

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