Jun 21 2012
It is time to make your abs and butt stronger, hotter, tighter. This workout is going to challenge your body, but I want you to take it beyond that.
Today, I want you to do more than just this workout. I want you to identify a weakness you have. Identify something that you have been avoiding to acknowledge and to deal with. I know, I’m asking a lot. I’m asking you to truly challenge yourself.
Maybe you have been struggling with finding time to rest and recover. Maybe you have been struggling with finding a way to balance out your workouts with family and work. Maybe you have been struggling with your nutrition. Maybe you have been struggling with preparing your own food instead of eating out.
I want you to be honest with yourself, identify a weakness you have, then make it a priority to turn that weakness into a strength. I want you to become stronger within, as well as developing a strong body.
Challenge yourself. Being honest with yourself will make you stronger. Being strong, inside and outside, is a hot thing.
xoxo ~ Cori
VIDEO: Hot Thing – Abs & Booty Workout
SONG: Usher featuring A$AP Rocky – Hot Thing
|Time: Personal best! As long as it takes.|
|Workout Type: Rep challenge.|
|Workout Exercises: 3.|
Get your gear:
No gear needed.
Just your own body and a decision to get it done.
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Hot Thing – Abs & Booty Workout
If you have trouble doing the full range of motion, you can always do a modified version of the exercise that your body is able to do. NO EXCUSES.
To get the most out of this workout, get through all 4 sets of each exercise before you move on to the next, but don’t rest longer than 30 seconds between each set! If you’re new to exercise and doing 4 sets seems like it’s too much, you can always start with just one set and move forward from there. Everyone started at the beginning. It’s perfectly fine if you are just starting out and you are only able to do one set with each exercise modified. Just get it done. You will improve in time.
If you’re advanced, push yourself. Squeeze each and every muscle. Feel the blood pumping into it. Breathe out hard and heavy. Go after it.
Remember to post your scores! POST YOUR TIME AND HOW MANY REPS YOU GOT THROUGH IN EACH SET! Keep track of your workouts so you know when you’re making progress!
Just remember that no matter how hard you workout, it is your nutrition that will ultimately get you to your goal.
Always warm up with a dynamic warm up before working out.
25 – 25 – 25 – 25
Lay on the ground. Bend your knees just softly and lift you legs up toward the ceiling. Try to keep your knees softly bent and in front of your hips even when you’re lifting. Don’t bring your knees all the way up in front of your chest or head.
Kneeling Lunge to Single Leg Balance:
25 – 25 – 25 – 25 right leg
25 – 25 – 25 – 25 left leg
From a kneeling position on one knee, stand up and bring your back leg up to a single leg balance. Try to bring your toe up as well (dorsiflexion). That means don’t point your toe while you are balancing on one leg.
If you have trouble with this one, alter the range of motion. You can tap your toe down if you lose your balance. You can come down to a lunge instead of all the way down to a kneeling position. There are always options. Find what works best for your body right now, then keep getting stronger and you will be able to do more.
Side Plank Ups
25 – 25 – 25 – 25 right
25 – 25 – 25 – 25 left
Side plank from your hand. If that bothers your wrist you can side plank from your elbow and forearm. Keep your shoulders, hips, knees and ankles aligned in one straight line, like a plank of solid wood without any twists, turns or bends. Drop your hips towards the ground, then lift them to the sky. Keep pushing your shoulder away from your ear the whole time and press your hand or elbow firmly into the ground. Want to make it easier? Go from your knees, but make sure your shoulder, hip and knee are all aligned. You shouldn’t be hinged in your hips! Want to make it harder? Lift your top leg and hold it up the entire time.Don’t rest longer than 30 seconds between each set! Keep your fire burning!
There it is. Your abs and booty should be burning! If you’re new to exercise, try to get this done in under 45 minutes. If you’re advanced, push for under 30. I did an extra set of each exercise and finished in 28 minutes. That’s a total of 5 sets! Keep in mind I’m still injured from the car crash a couple of weeks ago so I fully expect you to beat my time! Keep in mind that even if you totally kill your workouts, it is ultimately your nutrition that will make or break your goal, no matter how hard you workout.
Keep in mind I also do a minimum of 45 minutes of stairs with intervals as cardio each and every day. 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.
Post your time! Try to come up with a way to make the exercises even more challenging! Try to have better form than me!
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.