Booty and Back or bust – Workout

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Okay everyone, I’ve had a lot of you ask what workouts I do when I hit the gym to train on my own. I’ve decided to incorporate a new section on to A Savage Body… my daily workouts!

I’m super excited to share some of the program that I use to maintain and also better my body (I mean thats what we all really want…RIGHT?!).

This week I switched my Gym membership from the Huntington Equinox to the Irvine location and decided to utilize their awesome rooftop space for this workout! l will definitely be using the rooftop A LOT during these warmer summer months! So nice to feel the sun while getting a workout in and gotta keep up that tan, DUH! haha.

Alright, time to get to business. Let’s discuss this workout…

*key: I always prep for my workouts with a light stretch*

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BOSUBURPEE+SQUAT

I started out with the Bosu Burpee Squat.

This takes the Burpee that we all know and love to a new level! Begin this exercise in plank holding onto the flipped Bosu. Do a full push-up holding onto the sides of the Bosu. Return to a standing position, jump up onto the flat face of the flipped Bosu and then squat!

This exercise demands some serious core activation! Even though you will be using your arms, back, legs and booty (because this is FULLLL BODY) the most important thing is maintaining a strong abdomen!

I like to do 3 sets of these for about 15 to 20 reps.

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BOSUBARBELLSIDELUNGE

Second, I flipped the Bosu right side up and grabbed a barbell off the rack, for Bosu Barbell Side Lunges.

I always try to pick a weight that feels challenging, but still allows me to execute the move with accurate form. I went with a 45lbs barbell for this exercise. Figure out what works best for you! 

Start with the barbell on your shoulders, one foot on top of the Bosu and the other about a foot and a half, to two feet away. You’ll want to have a pretty wide stance over the Bosu. Lunge and sit over the foot that is placed on top of the Bosu. Keep your shoulders back to protect from strain and injury. Really dig deep into your lunge and try to sit back into your glutes.

Repeat for 3 sets at 15 reps! Do this on the right and left side!

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BENTOVERROW

Number three, the Bent Over Row!

I had shied away from working my back and arms in the last two years. I think women, myself included tend to worry about bulking our upper body. Recently, after the encouragement of my boyfriend, I’ve picked up the arm and back workouts again. I’m loving the results. I feel more balanced and with some extra focus I’ve kept the muscle growth lean! This exercise has been one of my favorites lately. It’s a classic and thats because it gets the job done. Plain and simple.

Grab a barbell (don’t overdue it on the weight)! Stand with a slight bend in the knees, your back slightly arched and arms straight holding the barbell. Pull the barbell up to your chest, then lower back to a straight arm position. In order to maximize this move, you’ll want to pull the weight into your chest at a 1 count and lower at a count of 3. This helps maintain tension on the muscle. You will feel this later!!

3 sets for 15 reps!

ballslamtextBALLSLAMLUNGE

Number four in todays workout series is The Ball Slam Lunge!

Fair warning, this one is a little tricky in the beginning! Grab a soft weighted ball ( I used a 16lbs ball). Stand with legs straight, holding the ball at face level. Drop down into a lunge and throw the ball to the inside of your knee to the ground. Pick up the ball from the ground and straighten legs while pulling the ball back up to face level. This time when you drop back down into a lunge you’ll throw the ball to the outside of your knee. Repeat this, alternating which side you slam the ball on each time!

You might feel a little shaky in balance when you begin this workout. Its awkward trying to catch the ball as it bounces up after the slam. Be patient with your self and you’ll get the hang of it! I know you’ll fall in love with this move because its great for the legs, arms, core and booty!

Repeat for 3 sets at 15 reps on each side!

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VIPR WORKOUT

The days workout concluded with a Rotating ViPR Lunge!

If I had to pick I would probably say that this one is my favorite out of the five exercises shown from today! I love utilizing the ViPR in my workouts! If you haven’t used one yet, this is a great first move to try!

Start this move with holding the ViPR tube upright, in front of your face, with your legs separate and straight. Sit into a lunge and swing the ViPR tube to the inside of your knees. Stand up out of the lunge returning to the starting position. When you sit back into the lunge swing the ViPR down to the outside of your knees.

Repeat for 3 sets at 15 reps on each side!

I hope y’all enjoy the breakdown of this workout! If you have any questions, comments or requests shoot them over to me at sam@asavagebody.com!

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