Wednesday, April 30, 2014

April Booty Challenge Day 30!!!


It's the last day of the challenge! Thanks to all who participated. I hope you are well on your way to that bodacious booty :)

Now, for today's video, to end the month, I am giving 2 options of the same exercise:
  1. Front kicks: This is slower and more controlled
  2. Jumping front kicks: This involves some cardio work
See the video for more. If you are a newbie, it may be best to start with the first option and gradually build to the jumping front kicks. Whichever you choose, do it for 1 minute, and repeat 5 times.

video

Cheers Eights & Weights!

Tuesday, April 29, 2014

April Booty Challenge Day 29


video

One more day to go! There are 3 exercises today and they all require doing one side and then the other. Do 30 secs on each side for a total of 3 mins. Repeat 3-4 times. 
  • Kneeling to standing: You'd be surprised that this actually works your bum. 
  • Side plank leg lift: If you are adventurous, try option 1 with palm on the floor. If not, do option 2 with elbow on the floor. Both are in the 2nd video. 
  • Lying inner thigh lift: Target those elusive inner thighs. Keep your foot straight and try to lift from your heel.
Cheers Eights & Weights!

Monday, April 28, 2014

April Booty Challenge Day 28


If you have been following this challenge, you are probably wondering why there has been a gap. I have had limited access to the internet for the past couple of weeks and so I apologize. However, I have been putting these up on Instagram, so hopefully, you have been following it there :)

Back to today. We should be able to do these longer now since we've been strengthening our glutes and legs all month. So let's go for 1 min 30 secs of each (45 secs each leg for alternating).
  • Cross donkey kicks 
  • Wall sits 
  • Side plank with a leg lift

video

Cheers Eights & Weights!

Tuesday, April 15, 2014

April Booty Challenge Day 15


video

Do the 3 exercises for a total of 3 minutes. Repeat 3 - 4 times. 
  • Suicide lunges (1 min) 
  • Single leg Wall sit (30 secs each leg) 
  • Burpees (1 min)
Cheers Eights & Weights!

Monday, April 14, 2014

April Booty Challenge Day 14


video

There are 2 exercises: 
  • Split squat lunge 
  • In and out jump squat 
The first one involves control and balance (upper body straight), and the second involves power. Do 1 minute each leg for #1, and 1 min for #2. Rest and repeat 3 to 4 times.

Cheers Eights & Weights!

April Booty Challenge Day 12


video

There are 3 exercises: 
  • Half leg circles with ankle weights 
  • Wide deep squats 
  • Lunge with a kick 
If you do not have ankle weights, do the first exercise without them. Open your feet really wide and squat really deep in the second exercise. Also do a pelvic tilt squeezing your bum when you come up. For #3, try to keep your upper body straight.

Cheers Eights & Weights!

Friday, April 11, 2014

Friday Inspiration: Do Something



Yoga pose: Lunge variation. Peekaboo :)

Inspiration: "If you don't go after what you want, you'll never have it. If you don't ask, the answer is always no. If you don't step forward, you're always in the same place." - Nora Roberts 

Cheers Eights & Weights!

April Booty Challenge Day 11


video

We have lots of lunges today! Start with 20 (10 each leg) jump lunges, then 20 (10 each leg) backward lunges, and finish with a static squat for 1 minute. Repeat for 3 to 4 sets.

Cheers Eights & Weights!

Thursday, April 10, 2014

April Booty Challenge Day 10


video

We are incorporating some kickboxing today. So it's a squat, front kick, and round kick. For the round kick, you flex your foot and look in the direction you are kicking (not just throwing your leg back). Kick as high as you can, and squat as low as you can. Do 20 reps, and repeat that for 5 sets.

Cheers Eights & Weights!

Wednesday, April 9, 2014

April Booty Challenge Day 9!


video

Let's really target and kill the glute muscles today. There are 4 exercises in this video: 
  • Deadlift variation 1 (standing)
  • Side hip lift 
  • Wall sit 
  • Deadlift variation 2 (bending knees)
Do each for 1 minute, break for 1 minute, and repeat 4 times. With the side hip lifts, make sure you are twisting your whole body to the side and straightening your leg. You'd be shocked at how much this works your glutes. 

With the deadlifts, looking forward helps to make sure you are using your lower not your upper body.  But don't raise your head and strain your neck. Just use your eyes. Another alternative is to look down to the part of the floor in front of you (not your legs!).

Cheers Eights & Weights!

Tuesday, April 8, 2014

April Booty Challenge Day 8


video

Doing squats with lunges in between each rep helps to attack different glute and leg muscles at the same time. Try this series for 3 - 4 sets of 20 reps.

Cheers Eights & Weights!

Monday, April 7, 2014

April Booty Challenge Day 7


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Today is Ball Leg Lifts! Hold the exercise ball between your legs (below knees), squeeze tight, and move legs up and down without moving your upper body. This works your core as well. The trick to working your butt and inner thighs here is squeezing as hard as you can. If you do not have an exercise ball, stack a few pillows or anything squishy and hold them tight between your legs. Do 5 sets of 20 reps.

Cheers Eights & Weights!

Sunday, April 6, 2014

April Booty Challenge day 5


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Scissor squats are a great way to wear your quads, hamstrings, and glutes out. Try doing them for a minute, and then repeating for 3 to 4 sets.

Cheers Eights & Weights!

Friday, April 4, 2014

Friday Inspiration: About Happiness



Yoga pose: Handstand
Inspiration: Being happy does not mean that everything is perfect. It means that you've decided to look beyond the imperfections.

Cheers Eights & Weights!

April Booty Challenge Day 4


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Remember yesterday we did some donkey kicks? Now we are further isolating the glutes by holding the donkey kick high, and including just really small movements. Note that the lower back does not move at all; just your butt (you may need a mirror). You REALLY feel this in your bum. Try 20 reps on each side, rest, and repeat for 3 or 4 sets.

Cheers Eights & Weights!

Thursday, April 3, 2014

April Booty Challenge Day 3


video

Day 3 of the April Booty Challenge! There are 4 exercises here: 
  1. Donkey kicks 
  2. Side clam 
  3. Star planks 
  4. Bridge 
Do each for about 1 minute, rest for a minute, and repeat 4 times.

Cheers Eights & Weights!

April Booty Challenge Day 2


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Day 2 of the April Booty Challenge. Do each exercise for about 1 minute and repeat 5 times. The frog jump is a killer but gives you a great quads and hamstring workout.

Cheers Eights & Weights!

April Booty Challenge Day 1


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Let's start with the squat. You can do it with only your body weight or increase the resistance by holding dumbbells. Note the anatomy of the squat: Sit back into your butt like you're sitting in a chair, not forward. So your knees should remain as static as possible. Squeeze your bum when you go down and when you come up, and look forward! Try to do 100 today (break it up as you wish).

Cheers Eights & Weights!

April Booty Challenge!



This month, we will be focused on our derrieres, aka the booty and the legs. A well shaped booty is always highly revered, regardless of size. And I'm going to give you some quick routines to help you get there :) Look out for the videos and photos on my Instagram page and on here too. Let's get that bum this month.

Cheers Eights & Weights!
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