November 23, 2014
Sir Mix-A-Lot Workout Challenge
Getting a better booty is one of the most common workout goals that I come across, but I also see a lot of workouts aimed at whittling the waistline, so I thought I would combine these two goals into one workout challenge. Named after the poetic lyricist of my age, Sir Mix-a-Lot, this workout will help you be described as “little in the middle, but she’s got much back”.
Day 1:
10 squats
5 Russian twists
5 donkey kicks, each side
Day 2:
15 squats
10 Russian twists
10 donkey kicks, each side
5 side bends, each side
Day 3:
20 squats
15 Russian twists
15 donkey kicks, each side
10 side bends, each side
5 side bridges, each side
Day 4:
25 squats
20 Russian twists
20 donkey kicks, each side
15 side bends, each side
10 side bridges, each side
5 lunges, each leg
Day 5:
30 squats
25 Russian twists
25 donkey kicks, each side
20 side bends, each side
15 side bridges, each side
10 lunges, each leg
Day 6:
40 squats
30 Russian twists
30 donkey kicks, each side
25 side bends, each side
20 side bridges, each side
15 lunges, each leg
Day 7:
50 squats
35 Russian twists
35 donkey kicks, each side
30 side bends, each side
25 side bridges, each side
20 lunges, each leg
What You Need To Know:
Squats: works abs and glutes, not to mention pretty much every other muscle group. Stand with legs slightly wider than hip-width, toes slightly out and squat down without your knees passing your toes.
Russian Twists: Sit on the ground with knees bent at a 90-degree angle, thighs parallel to the ground, leaning slightly back while keeping a straight spine. With your core engaged, twist slowly to the left, return to centre, then twist to the right, then return to centre once more. That’s one rep. You could cross your feet over each other to remain balanced. Or if you’re having great difficult just rest your feet on the ground, about a foot from your bum. You can also add some weight by holding free weights or a medicine ball while doing the twists.
Donkey Kicks: Start in a table-top position, wrists directly under shoulders, knees directly beneath hips. Keeping your knee at a 90-degree angle, kick your right leg directly up behind you, until your thigh is parallel with the ground. Return to start and switch legs.
Side Bends: You can do this with weights in your hands or without, whatever you prefer. Stand with feet shoulder width apart and core engaged. Lean to your right, letting your weight guide you, without overextending your left hip. Now extend back up to start.
Side Bridge: Lie on your right side, with legs stacked and arms directly beneath your shoulder. Engage your core and lift your hips so that your body forms a diagonal line. Hold for a few seconds and return to start.
Lunges: Keeping your upper body straight, shoulders back, and core engaged, step forward with one leg, lowering your hips until both knees sit at a 90-degree angle. Step back to start, and repeat with the other leg.
Donkey Kicks: Start in a table-top position, wrists directly under shoulders, knees directly beneath hips. Keeping your knee at a 90-degree angle, kick your right leg directly up behind you, until your thigh is parallel with the ground. Return to start and switch legs.
Side Bends: You can do this with weights in your hands or without, whatever you prefer. Stand with feet shoulder width apart and core engaged. Lean to your right, letting your weight guide you, without overextending your left hip. Now extend back up to start.
Side Bridge: Lie on your right side, with legs stacked and arms directly beneath your shoulder. Engage your core and lift your hips so that your body forms a diagonal line. Hold for a few seconds and return to start.
Lunges: Keeping your upper body straight, shoulders back, and core engaged, step forward with one leg, lowering your hips until both knees sit at a 90-degree angle. Step back to start, and repeat with the other leg.
