Friday, 12 February 2016

My Booty workout



 Big booties are IN and I'm not sure they will ever be out. Who doesn't want a nice, fit looking booty?





The one workout I get asked for the most is my booty day workout. When I'm working out normally (5-6 times a week), I include this workout 4 times a week after my normal program for that day. There are other weighted exercises I do to work my glutes and the back of my legs but this simple circuit really helps things along and is super quick and convenient to add to the end of your other workouts.

Squats are definitely my main source of booty working!
Having a nice butt is HARD work. It's not something a few squats a week will achieve. It takes a lot of time and effort!

If you don't do enough booty work and you burn too much fat through your other workouts, you'll lose your butt completely (happened to me once and took forever to get it back!).

This workout will take about 15 minutes out of your day and will make a HUGE difference to your progress if you do it 4-5 times per week. The best thing is, you can even do it at home if you're not a member of a gym!

If you have any extra energy at the end, STAIR MASTER is GREAT for the glutes as well. Make the Stair Master your new best friend (or a set of stairs in your local area)!

I spend a lot of time with the stair master!


Try it out this weekend and let me know what you think!

 *the below images are not my photos - they are from google images*

15 x hip thrusts – hold for three seconds at the top of each one (like the picture)



15 x donkey kicks (each leg) 

15 x side donkey kicks (each leg)

15 x side leg raises (each leg)

15 x jump squats

Make sure you get nice and low and really drive up in to the jump

1 minute wall sit

This can seem like forever but set a timer on your phone and scroll through Instagram or something to make the time go faster – make sure you get nice and low – a wider stance will work the back of your legs your glutes whilst a closer stance will work your quad muscles.


10 x dumb bell squats

Don’t go too heavy with the dumb bells to start off with. Be sure to keep your back straight to avoid injury! If you don't have dumb bells at home, just use anything you can hold in your hands, just make sure it's the same weight either side.

10 x box jumps 

The highest one you can do.. this should not be easy! (don't do this one at home if you don't have anything sturdy you can jump on - just add more jump squats instead)

Repeat this circuit 3-4 times!


Let me know if you try this and tag me in any Instagram pics you post of this workout! ( @tahanalee )

Keep smiling!

Tahana xo

19 comments :

  1. I love this workout! This is my go-to booty workout since you gave it to me ages ago and I have definitely seen booty gains since then!!! Thanks for sharing beautiful! xx

    Sarah | Bows & Pleats

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    Replies
    1. Very glad I can help your booty grow Sarah! Once I am back in the gym, I'm going to revamp this workout so stay tuned! <3

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  2. Ah I am going to have to do this tomorrow morning! I can see a bubble butt in my future <3 Thanks Tahana!

    Kate | themintedblog.com

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  3. Looks like a great workout! :-) thanks for the tips!

    moremindfulyou.blogspot.com

    ReplyDelete
    Replies
    1. Let me know if you try it and how you go!! <3

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  4. Very nice. I would love for you to check out the 10 Truths Every Blogger Can Relate!
    Kisses xo | From Aliona With Love 

    ReplyDelete
  5. Love the routine you've set up! I might have to do this one sometime this week ;) haha

    Happy Monday hun - Sammy {xx}

    ReplyDelete
    Replies
    1. Definitely give it a go and let me know how you do!! <3

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  6. Something for sure I need to to try - I onlt do squats but obviously there is a whole lot more to having a kick ass butt
    Lizzie | Garland Girl

    ReplyDelete
    Replies
    1. haha there is SO much more you can do to help the booty gains! I have plenty more secrets to share! <3

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  8. Such an awesome post. I'm definitely doing some of these exercises when I go to the gym.

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    ReplyDelete
    Replies
    1. Thank you Yana! Please let me know how you go! <3

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  9. Oh my god I'm SO going to do this girl!!! THANK YOU. I have a naturally pretty awesome booty but I really wanna make it even bigger :P yay. I'm actually so freaking excited about this!!!

    Sarah | More Than Adored

    ReplyDelete
    Replies
    1. Yay! Let me know how you go! It really is a great workout! <3

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