Busy Babe Booty Blaster - Alyssa Mandell - Trainer - Guest Blogger
We all have those days (or weeks!) where our schedules get so busy that we don’t have enough time for ourselves. We skip our workout and say we’ll get to it later, but by the end of the day, we simply don’t have the time or energy to make it to our favorite class. Keep your workouts on track with this quick and effective series for you booty! This booty blast workout is perfect for the busy woman on the go.
This series can be done on any flat surface at home or on the go, either with or without a resistance band above the knees. Try each movement series three times, with 10 reps of each set to feel the ultimate burn!
Stack your feet and knees together, and prop your body up on your forearm. Keeping the feet glued together and hips stable, the top knee opens towards the ceiling. Engage the glutes at the top of the movement and hold for three seconds, and carefully close your knees back together. That will count as one set.
Stack your feet and knees, just as you began for Clam. Pop both feet up towards the ceiling while connecting both knees together, resembling a mermaid tail, then open the top knee towards the ceiling and connect your toes back together. That will count as one set.
Return back to your Clam starting position. Keeping your leg parallel, lift the entire leg up, including the knee and foot, and hold for five seconds. Lower the leg and return to your starting position. That will count as one rep.
Straight Leg Pulse
Straighten your top leg out and lift it off of your bottom leg, keeping your leg in line with your hip. With a straight leg and pointed foot, lift the entire leg up towards the ceiling, and lower the leg down towards the floor. That will count as one set.
Straight your top leg out to the side once again, this time flexing the entire foot. Bend the knee and thigh into your chest as you draw in your abdominals, and extend the top leg away from you with a flexed foot. That will count as one rep.