Booty Strength Training with Weights

A lot of the workouts I show here are body-weight exercises, but I do a lot of lifting, especially on leg day. So I thought I'd share some of that. Here is a great sequence you can try to work those glute muscles. To get larger muscles in your booty and legs, you need to challenge your body with weights. In this video, I am using 70lb weights (in the deadlifts and squats) and 10lb ankle weights (in the standing leg lifts).

Do 10 reps of each exercise and repeat 4 times! Watch the form before you start as I've slowed down the videos so you can see.

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!

Weighted Squats

I constantly get the question "How can I bulk up my legs" a lot. In fact, we women struggle a lot with fat in our thighs, and most of the time, we are looking for ways to lose that fat and build strong leg and booty muscles instead.

You are probably asking "Is that not what the regular squat is for?", and you'd be right. We do squats to get our lower bodies toner, but as this lady I follow on Instagram (Mankofit) reminds me, it is always important to constantly challenge yourself.

Start with the basic squats because those help you get your form right. But as you progress, start to incorporate weights to add extra resistance beyond your body weight. This could be holding dumbbells similar to the deadlift, using kettlebells, or using a barbell on your neck.

The benefit of doing weighted squats, especially with the barbell, is that you not only shape your lower body, but you also build a strong back and core as they learn to support the weight. A strong back and core are important for those abs we love so much :)

Try some weights in your squats today, and if you're feeling adventurous, try weights in all your exercises today. Feel the difference, allow yourself to feel a little uncomfortable in the effort.

Cheers Eights & Weights!

Day 17 of the March Booty Challenge!

 

Hello fellow squatters! Okay, that sounded all kinds of weird. But how has the Booty challenge been going? We are at day 17 now, which is 170 squats today. We've gone more than halfway through the month! I'm pretty proud of all those who have been doing the challenge. 

Cycle Your Bum Away

Yesterday, my friends and I decided to cycle around lower Manhattan, across the Brooklyn Bridge, and around Prospect Park in Brooklyn. It was an awesome experience. The funniest part of the trip was right after our break. We stopped at a little Mexican spot close to the Brooklyn Bridge on our way back for some drinks and some dinner, and then got back on our bikes. None of us expected the burn our thighs were feeling after we had sat down for a bit. I mean, what did we expect after 3 hours of cycling?

Like running, or any other cardio exercise, you get a full body workout and burn tons of calories by pushing your body in a repetitive motion. Beyond burning calories though, cycling helps strengthen the muscles in your legs and butt because you're constantly pushing on the pedals to propel your bike forward, especially if your going uphill. 

Beyond just your bum, your legs and thighs also get a great workout. Your quads tone up from the forward leg motion, your hamstrings tone up from the backward leg motion, and your abs tone up from constantly keeping yourself upright on the bike. To get an even better workout, make sure your heels lower towards the ground on whatever foot is lower. That way, you work your calves as well.

Granted, cycling at a steady pace does not burn as many calories as running at a steady pace, which is why it is important to include hills in your route. The hills also help build muscle strength and stamina. And you need that stamina to push yourself as you climb up that hill.

If you're looking for a cardiovascular exercise, and running just isn't for you, look into cycling. The great thing about it is that you could buy a bike and cycle everywhere. If you live in a cosmopolitan city, chances are that your city has good bicycle routes and lanes to make it easier for cyclists. Take advantage and burn your way to your summer weight. I woke up today with post-workout burn in my thighs and butt, but it was totally worth it.

Cycle your cities and share photos with us.

Cheers Eights & Weights!

Donkey Kicks - Eights & Weights Video

You have not worked out your full body in the summer if you have not got your bum in order. And how do we help you do that? Make some bum toning videos!

The video below is the donkey kick. What does it involve, kick your legs like a donkey :) The form is pretty basic:

Kneel with your knees under your hips and your palms directly under your shoulders. Pick up one foot and kick back, using your butt to lift your leg straight backward. Keep your lower back straight (Tighten your abs to help you do this). As you extend your leg, also tighten your thigh muscles like you are trying to draw them close together. That works your inner thighs as well.

Try it at home and let us know what you think. See the video below for better detail:

Please note that you can put our videos together for a quick workout. So far, we've seen the pushup, the side plank with a twist, the squat, sit-ups, the roundhouse kick, the lunge, and the mountain climber. You can check out all our videos here: http://www.youtube.com/user/EightsandWeights. Your feedback is much appreciated.

Cheers Eights & Weights!