Beachy Booty Workout

Hey everyone! Finally I have for you the much anticipated final section of the summer workout series! An ultimate, beachy booty workout. If you live in SoCal or somewhere where it's basically beach weather all year round then this is the perfect workout to keep you in tip-top shape for bikini season. However, if you live somewhere with real seasons, for instance, this is still the perfect workout! Because it will keep your backside toned- ideal for your winter leggings! It's a fairly advanced series so if you're a beginner lower the reps or even the cut the routine in half and work up to the full version! I hope you guys enjoy this beachy booty workout and hopefully will start seeing results in around 2 weeks.

Quick warmup:

-20 squats

-20 lunges (10 front, 10 back; each side)

Making sure that you are keeping your knees directly over your ankles throughout both these exercises. Also, remember to stand up tall and pull your shoulders back-we don't want any crouching!!

The Workout

-25 doggy fire hydrants + 15 fire hydrant kicks

-25 back leg pulses on knees

-20 swing backs on knees

-15 side leg lifts + 10 mini circles left/right

-20 grasshoppers + 10 second hold

-35 bridge hip lifts

-35 hamstring hip lifts

Start in a doggy position on all fours. Then, lift one leg out to the side so that your knee is in-line with your hips; keeping your knee bent at 90 degrees and then lower back to the ground without fully touching the mat. It is important in this exercise that your shoulders stay directly over your wrists and that your knee is bent at 90 degrees. The exercise is basically a male dog peeing on a fire hydrant and so that's why their called fire hydrants 😂🚏

Repeat the same move as the first time except this time when you reach out into your fire hydrant position (knee at about same level as hip in a 90 degree bend) you're going to straighten that same leg directly, out still keeping it in line with your hip. Try not to let the leg drop below hip-level because that starts to defeat the purpose of the exercise!

Once again you're in that doggy position...this time you're going to extend your leg back so it is in-line with your hips making sure to keep your lower body square and parallel (not turning your hips open). Then, simply raise the leg up pulsing it up and down in a slow and controlled manner. It is vital that your hips do not open out to the side while doing this move; if they do, slow down and cautiously think about each steps of the leg pulses.

For this next segment of the workout you will need to begin in all fours with one leg tucked into your chest, shoulders pushing down, head looking straight-neither tucked under nor raising up. Next, swing the tucked knee out behind you as high as you feel the burn and repeat. While doing this exercise think about sucking in your stomach, squeezing your butt, and having parallel hips for extended results!

This next move is super difficult so although the reps look low you will be wishing they were lower while doing this one-trust me! However, you will not feel the right workout if you do this exercise turned out or with your leg too far back. I understand if you're feeling tired and taking a quick break but just be sure to do this exercise properly because I want you to get the results you deserve!
Start on one knee with that same hand pressed firmly on the floor and extend your other leg out to the side. This position feels a bit strange but just go with it. Next, place your opposite hand on your hip and slowly raise one leg up towards the ceiling and back down landing just inches before the floor.

In the same setup slowly circle each leg forward and backwards keeping your leg up the entire time! This one burns so remember to pull in your stomach and have an open chest.

Grasshoppers! I have to say really quickly when I was editing this and found these cute little grasshoppers I couldn't resist ;) Anyways, grasshoppers (or froggers) are pretty hard and is such a small movement it feels like it isn't working but it definitely is! The beginning pose is lying flat on your stomach elbows out to the side, chin resting down. Open up your knees wider than hip-width apart and clasp your feet together. After that, squeeze your butt and hamstrings together in an attempt to lift the upper part of your thighs off the ground. Finish in a hold with your thighs lifting up. If you can't get your thighs lifted don't worry! Just squeeze your butt and attempt to lift them higher.

These are both pretty self-explanatory moves! However, just in case you need some guidance here's a short tutorial! Start on your back this time with your knees bent, feet flat. Raise your hips up so that your body is in a somewhat straight line from your knees to your shoulders. Carefully drop down half way and pulse back up.

For the hamstring lifts it's the same exact process except this time your feet are further away from your knees and your toes/upper part of your foot is pointing towards the ceiling!

And there you have it! Congrats you just finished the beachy booty workout! Hopefully you're butt is on fire and if it's not then..well..do it again! ;) If you're having a hard time or are confused on how to perform each exercise remember to read the small paragraphs in between the pictures! Thank you guys and I'll talk to you again soon xoxo