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Work-it Wednesday!

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Killer core workout!

(via freshandskinny)

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(via feelinghealthyagain)

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1) Stair Run

You don’t even need the gym for this one! Running up and down stairs is not only good for the gluts but it can also help you to burn calories quick. For my weight, running up and down stairs burns about 150 calories for every 10min. Click hereto calculate how many calories you can burn in a stair run.

2) Sprint Intervals

We all know running tends to burn a lot of calories. But if you throw in sprinting intervals, that’s where the real burn begins. Science shows that sprinting can burn up to 200 calories per 2.5 minutes. So next time you only have 20 minutes to get in your run, think about how much calories you could burn if you did sprint intervals.

3) Jump Rope

Go a little old school on your workout and grab a jump rope. Jump roping at a brisk pace can burn 120 calories+ per 10 min. Click here to calculate how much you could burn in a short period of time.

4) Boxing

Boxing is an intense full body workout. Got a little anger stored up? Punch out your feelings while burning those calories off. Boxing burns around 225 calories for 30 min (based on 130 lbs weight).

5) Swimming

Swimming is already a great cardio workout that is easy on your joints. Rev up the speed & throw in sprinting sets and you got a quick way to burn a lot of calories. Vigorous swimming can burn up to 340 calories per 30 min. So next time you’re trying to cram in a workout, getting wet might not be a bad idea.

Source

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the-exercist:

Benefits of the Side Plank

Side plank exercises target the gluteal muscles, obliques, quadriceps, hamstrings, thigh abductors and adductors. Strengthening these muscles means that your lower back and spine have more support and are better protected from injury caused by back strain and/or sudden movements. Side plank exercises also improve core strength; this means increased core stability, which translates into a stronger back and minimal soreness.

I love these!

(via fitforinfinity)

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sweatsalty:

Best Dance Workout DVDs!

Hip Hop:

• Dance Off the Inches: Cardio Hip Hop
• 10 Minute Solution: Hip Hop Dance Mix
• HIP HOP ABS Package - Fat Burning Cardio, Ab Sculpt, Total Body Burn, Secrets to Flat Abs

Ballroom:

• Dancing With the Stars: Ballroom Buns & Abs
• Dance with Julianne: Cardio Ballroom

Latin:

• Crunch: Latin Rhythms
• Dance Fitness for Beginners with MaDonna Grimes: African Beat - Latin Heat
• Zumba Fitness
• Brazilian Dance Workout with Vanessa Isaac

Misc:

• Dance Remix with Patrick Goudeau
• Fitness with the Pros
• Dancing With the Stars: Dance Body Tone

Any more suggestions? Send them here

Anything that makes you sweat and gets your heart beating is good cardio!

(via wearsalty)

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sweatsalty:

ULTIMATE WORK OUTS FOR YOUR BUTT

Barbell/dumbbell exercises - These are what you need to do with heavy weight if you want to make your butt BIGGER. Everything else will help make your butt rounder and firmer, but will not add significant size.

• romanian deadlifts
• squats (really deep, feet wide and pointed out, knees pointed out too)
• bulgarian split squats
• barbell glute bridges/hip thrusts
• high step ups

Cardio/plyometrics - This stuff is great for shaping your butt while challenging your heart at the same time.

• hill sprints
• squat jumps
• dynamic step ups
• lunge jumps
• box jumps
• plyo step ups
• lateral box jumps
• lateral box shuffles
• lateral bounding
• Brazil Butt Lift - the “bum bum” workout
• kneeling jump squats - these are on my “to try” list for when I’m stronger

Bodyweight exercises - I do these when I don’t have access to a gym. You can make these more challenging by holding heavy stuff like gallon jugs full of water.

• glute bridges (try single leg)
• hip thrusts (try single leg)
• pistol squats (there are hard!)
• single leg deadlifts
• glute ham raises (you’ll need something or someone to hold your feet)
• lunges (reverse, walking, etc.)
• bulgarian split squat
• high step ups

Other:

• seated band abduction
• stability ball back extensions
• monster & sumo walks
• butt blaster (hip extension) machine
• hip abduction machine - lean forward with butt lifted to target upper & outer glutes, see 4:25 on this video

First part from physicalphoenix

Workout links:

Bikini booty Thong workout 

MaliBooty workout

Hot booty firm up

POP Pilates: Butt blaster

Butt and Cleavage workout

How to get a perfect butt workout tutorial

10 minute booty shaking waist workout

Beach bum workout 

Best butt workout ever

What make you bootyful butt challenge

POP Pilates: Beyonce bootylicious Bum butt Badonkadonk Bonanza 

Pilates butt burner 

3 weeks to an awesome butt

Butt like a Brazilian 

Quick butt workout

Butt lifting exercises 

Best exercises for buttocks

(via wearsalty)

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Printable workout by Blogilates!

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ericalovesexercise:

butt lift example | single leg bridge example | kickback example

I hope everybody knows what a lunge & squat is :P

(via 10000steps)

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But no one else cares, anyways! 

From ellie.com

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(via keepgoingkeeppushing)

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sweatsalty:

ULTIMATE WORK OUTS FOR YOUR BUTT

Barbell/dumbbell exercises - These are what you need to do with heavy weight if you want to make your butt BIGGER. Everything else will help make your butt rounder and firmer, but will not add significant size.

• romanian deadlifts
• squats (really deep, feet wide and pointed out, knees pointed out too)
• bulgarian split squats
• barbell glute bridges/hip thrusts
• high step ups

Cardio/plyometrics - This stuff is great for shaping your butt while challenging your heart at the same time.

• hill sprints
• squat jumps
• dynamic step ups
• lunge jumps
• box jumps
• plyo step ups
• lateral box jumps
• lateral box shuffles
• lateral bounding
• Brazil Butt Lift - the “bum bum” workout
• kneeling jump squats - these are on my “to try” list for when I’m stronger

Bodyweight exercises - I do these when I don’t have access to a gym. You can make these more challenging by holding heavy stuff like gallon jugs full of water.

• glute bridges (try single leg)
• hip thrusts (try single leg)
• pistol squats (there are hard!)
• single leg deadlifts
• glute ham raises (you’ll need something or someone to hold your feet)
• lunges (reverse, walking, etc.)
• bulgarian split squat
• high step ups

Other:

• seated band abduction
• stability ball back extensions
• monster & sumo walks
• butt blaster (hip extension) machine
• hip abduction machine - lean forward with butt lifted to target upper & outer glutes, see 4:25 on this video

First part from physicalphoenix

Workout links:

Bikini booty Thong workout 

MaliBooty workout

Hot booty firm up

POP Pilates: Butt blaster

Butt and Cleavage workout

How to get a perfect butt workout tutorial

10 minute booty shaking waist workout

Beach bum workout 

Best butt workout ever

What make you bootyful butt challenge

POP Pilates: Beyonce bootylicious Bum butt Badonkadonk Bonanza 

Pilates butt burner 

3 weeks to an awesome butt

Butt like a Brazilian 

Quick butt workout

Butt lifting exercises 

Best exercises for buttocks