Two Week Butt Workout Plan
BEACH BALL & BARRE BUTT WORKOUT PLAN
Use this plan to define, strengthen and lift your bum bum!
WEEK 1
Try adding these as finishers to the end of a normal workout.Schedule for alternating days for total recovery (e.g. M/W/F)
Day 1: Bodyweight Barre Exercises
- Lunge Series: 30 seconds for each movement; switch sides
- First Position Series: 30 seconds for each movement;switch sides
- Chair Series: 45 seconds for each movement
Day 2: Towel Exercises (do x2 sets)
- Cinderella Circles: x10 reps each side
- Chair Lunges + Circles: x10 lunges + 10 circles in EACH direction; switch sides
Day 3: Beach Ball Exercises
- Elevated Bridges: max reps in 45 seconds
- Pilates Side Leg Series: x15 lifts + x15 pulses + 15 circles; switch sides
- Cardio Curtsey Lunge Kicks: x20 reps at max speed (but with control)
- Relevé Squat + Body Circle: x10 reps in each direction (x20 reps total)
WEEK 2 (more advanced exercises)
Try doing these as mini workouts. Allow for minimum of 30 minutes.
Schedule for alternating days for total recovery (e.g. M/W/F)
Day 1: Barre Exercises + Towel Exercises
- Lunge Series: 45 seconds for each movement; switch sides
- First Position Series: 45 seconds for each movement;switch sides
- Chair Series: 60 seconds for each movement
- Chair Lunges + Circles: x15 lunges + 15 circles in EACH direction; switch sides
- Cinderella Circles: x12 reps each side
Day 2: Beach Ball Exercises (2 sets, be sure to allow for rest before repeating)
- Elevated Bridges: max reps in 60 seconds
- Pilates Side Leg Series: x20 lifts + x20 pulses + 20 circles; switch sides
- Cardio Curtsey Lunge Kicks: x20 reps at max speed (but with control)
- Relevé Squat + Body Circle: x15 reps in each direction (x30 reps total)
Day 3: All Exercises
- Lunge Series: 40 seconds for each movement; switch sides
- First Position Series: 40 seconds for each movement;switch sides
- Chair Series: 30 seconds for each movement
- Cinderella Circles: x15 reps each side
- Chair Lunges + Circles: x20 lunges + 20 circles in EACH direction; switch sides
- Elevated Bridges: max reps in 60 seconds + 15 second hold at end
- Pilates Side Leg Series: x20 lifts + x20 pulses + 10 circles; switch sides
- Cardio Curtsey Lunge Kicks: x15 reps at max speed (but with control)
- Relevé Squat + Body Circle: x10 reps in each direction (x20 reps total)
Interested in training more? Going beyond a plateau? Transforming your body? Take the Sesenta Challenge.
