May 15 2012
Today we are going to fight gravity. We are going to fight cellulite. We are going to work our asses off. Literally.
All of my workouts help you to firm, tone and fight gravity, but this one is especially focusing on lifting your booty!
Worried that you can’t do some of the exercises? There’s a modification for you. Change the range of motion. Don’t go as low, don’t step as high. We all start at the beginning. As you get stronger, you will be able to do more. The trick is to start.
For all of the workouts, you can always find a way to do the full exercise, even if it looks extremely advanced. Simply modify it. Find a way to make the movement work for your body and get to it!
This workout is hard. It’s so hard that you may feel ravenous afterward. Remember to follow through with proper nutrition. When you have a goal in mind, a tough workout doesn’t justify a huge meal.
We all like to imagine that we can “work off” ice cream, french bread, a sugary frappuccino, or french fries. The fact is that the human body simply doesn’t work that way. Somewhere deep inside you know this is true. Haven’t you tried to work off foods like that in the past? Did it work?
When you have a goal, follow through with exercise and diet. Start with this workout. Feel the muscles tighten from the skin right down to the bone. Finish up with proper post workout nutrition. At the end of every workout, I always give a little insight into nutrition. Make sure to scroll all the way down to check it out!
xoxo ~ Cori
Drop It Low – Booty Lifting Workout
SONG: Ester Dean ft. Chris Brown – Drop It Low
|Time: Personal Best! As long as it takes.|
|Workout Type: Rep challenge|
|Workout Exercises: 5|
Get your gear:
Get your bands here
Buy the same nutrition products as me:
Get your protein here
Get your super greens here
Get your PB2 here
Get your egg whites here
Get your tea here
Drop It Low – Booty Lifting Workout
5 exercises. Each exercise is really focusing on form to bring all of your effort to your hamstrings (backs of your thighs) and glutes (booty). Beginners, if you are concerned about being able to do a lunge, or bend your knees as deep as I do, simply do a modified version.
Remember to post your scores! I want to know how you did! Posting your time or how many times you go through the workout right here on this page is a great way to keep track of your workouts so you know when you’re making progress!
Always warm up with a dynamic warm up before any workout!
Squat to Forward and Backward Lunge:
20 – 20 right
20 – 20 left
Squat as deep as you can, then push up through your glutes. Take a lunge forward. Push off your front heel and step back until your feet are even. Squat again. Lunge backward. Step forward until your feet are even. That’s one rep. Squat again and do it all over again.
Do 20 of them. That means you’re doing 20 forward lunges, 20 backward lunges and 40 squats with each set.
Single Leg Bench Squats:
20 – 20 right
20 – 20 left
Sit down. Get back up on just one leg. Keep your other leg up. If you have to tap it down for a second to regain balance, pick it right back up. To make it easier, use a higher ‘bench.’ To make it harder, use a lower ‘bench.’ I want you to really focus on pushing through your heel. Lift your toes up if that helps, but focus on pushing your heel into the ground. That helps you to activate the back of your thigh and glutes. If you finish the 2 sets of 20 and you want more, go back through it again, but keep in mind there are 3 more exercises to do and the last exercise is the hardest.
Step Up to Knee Up and Single Leg Balance:
20 – 20 right
20 – 20 left
Each time make sure your heel is planted completely on the step and push through your front heel, don’t jump from your back foot (the one that’s tapping the ground). Step up to a knee up and single leg balance. All of your focus is pushing through your front heel up on the ‘step.’
Bulgarian Split Squats:
20 – 20 right
20 – 20 left
Elevate your back leg. Push through your front heel. Drop it as far as your body will allow. Keep your knee aligned over your ankle. Beginners having trouble with this one? Change your range of motion. Still having trouble? Try just a regular lunge. Still having trouble? Try some more single leg bench squats, getting up and down from a bench or chair with just one leg. Having trouble with that? Allow your other leg to tap down. There are always modifications. It is up to you to find your starting place and to work up from there. If ever there is an exercise you are struggling with, modify it, find a way to do it successfully and with proper form, then do it.
Band Assisted Pistol Squats:
10 – 10 right
10 – 10 left
These are so hard. I know. Of course I saved them for last. That’s why we’re only doing 10 reps in each set. I have a love/hate relationship with them too. But, they work. Stand on one leg. Grab the band for support so you are able to put all the weight back into your heel. Without the band, you would fall backward. This is not a typical pistol squat.
The important thing is to put all of your weight into your heel. Put so much of your weight into your heel that you’re able to lift your toes up. Drop it low. REALLY low. Imagine you are going to touch your butt to the ground. Go as low as your knee will allow. Keep your other leg extended in front of you if you can. If you cant, it’s ok to bend your other (non working) leg slightly. Push through your heel and stand up.
If you don’t have a band, you could also use something study to help you up, like a table, door frame, tree, lamp post, etc.
If you can’t go down that low, it really is OK. Go down as low as you can without feeling any pain. Over time, you will gain strength and endurance and improve in flexibility. You may lose a little body fat. It will get easier. You will be able to go lower. You have to start somewhere. Start now. Start today. Don’t skip this exercise just because it’s hard. It’s hard because it’s working.
This is the exercise that is going to really lift that booty. The deeper you squat, the higher your booty will get.
There it is. I finished this workout in 27 minutes. I went through it exactly as described here. I also did a gym workout earlier in the day.
It doesn’t come easy for me, or for anyone. You don’t get what you wish for. You get what you work for. I have to put in a lot of work to make it happen. Now it’s your turn. Start with your own personal best and try to improve each week.
Post your scores! Post your time! Try to come up with a way to make the exercises even more challenging! Try to have better form than me!
My success comes from working very hard for it. I didn’t do any additional sets of this routine like I usually do because I also went to the gym and focused on my quads (front of my thighs).
I currently am supplementing some of my body weight workouts with additional gym workouts since I am preparing for upcoming competitions. So what was my gym workout today?
I also did 45 minutes of stairs with intervals, which is what I do for cardio every day. If you want some extra credit, try this weight workout in the gym too! You might want to try it on another day though, otherwise you may completely desecrate your legs and butt.
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.