Bubble Booty Workout Class Guide
“Fire Up Your Glutes” BubbleBooty Werkout Bubble Booty Fitness Order Excercise
Sets
Reps
Tempo
Rest
Notes 18 X 2 15 X 1
A
Bent Leg Booty Raises
3
10 - 20
2013
60 sec
B
Modified Wall Sits
2
Moderate Time
NA
60 sec
C
Body Weight Romanian Deadlift
2
10 -15
3010
60 sec
D
Fire Hydrant
1
10-30 reps, each side
3010
30 sec
E
Reverse Crunch (Slow Lowering)
1
Max reps
3010
30 sec
F
Air Bike
1
Max reps
move slowly & intentionally
NA
Before beginning this or any new physical activity or diet plan, be sure to check with your physician or doctor. Lovelight Samba, 2015
www.ShakeYourBootyFitness.com
XXX
“Fire Up Your Glutes” BubbleBooty Werkout Bubble Booty Fitness home werkout
Exercise Demos
Before beginning this or any new physical activity or diet plan, be sure to check with your physician or doctor. Lovelight Samba, 2015
www.ShakeYourBootyFitness.com
Sets: 3
A: Bent Leg Booty Raises Reps: 10 - 20 Tempo: 2013
Rest: 60 sec
Move: Push/Pull Muscle: Glutes
1. This exercise is deceptively simple...but it’s one of the THE best exercises to fully activate your glutes! 2. Place your hands and knees on the ground, so that you form a “square” with your body. Keep your neck long and relaxed. 3. Then lean your weight onto one knee, so that you can free up one leg to get ready for action. 4. From the square starting position...inhale as you push your bent leg up into the air, keeping your knee bent at a 90 degree angle. 5. Squeeze your glute at the top of the movement. 6. Then exhale, and slowly lower your leg, resisting it as you go down...back to the starting position. 7. Repeat all of the Reps on one leg, before switching legs. Do both legs for one complete set.
Sets: 2
B: Modified Wall Sits Reps: Moderate amount of Time
Rest: 60 sec
Move: Static Muscle: Quads 1. Here’s how to get into position: Lean your back up against a wall. You want your Hips to be pressed into the wall...and you want to open up your shoulder blades a bit so that your mid back, like between your shoulder blades, can also push into the wall. Then you want to leave a natural curve in your spine, inbetween where your hips and the space where your shoulder blades are pressed into the wall. ...and leave a nice curve in your neck, too. 2. Then slide down the wall until your legs are at 45 degree angle or a little lower. This is a “modified” wall sit...you may be able to get to a 90 degree angle...but at first, I recommend you try the modified version so that you can focus on learning the proper form. 3. So after you slide down the wall, then hold this position for 5 or 10 seconds your first time...and then leave energy to be able to inch yourself back up the wall at the end. Don’t go to failure. You can also always SIT DOWN too. 4. Press your weight into your Heels. Then you will really feel this in your Quads, the tops of your thighs. Also, feel your Glutes “engage”...you don’t want to squeeze them, but you want to feel them activated.
Sets: 2
C: Bodyweight Romanian Deadlift Reps: 10 - 20 Tempo: 3010 Rest: 60 sec I recommend that you learn this fun & powerful exercise...JUST with your bodyweight first.
Move: Pull Muscle:Hams/ Glutes
It’s also fine to hold a relatively light object in your hand (like I am with small water bottles...although things with HANDLES work best) so that you get a slightly “weighted” feeling in your upper body. This move is powerful & a little bit goes a long way! Get curious about the form and have fun going slow and trying it out!
1. If you use light “weights,” start by holding them in front of you at arm's length. Stand with your torso straight and your legs spaced using a shoulder width. The knees should be slightly bent....... and be sure to keep your feet pointed forward, toes straight (or slightly outward if that is more comfortable). This is your starting position. 2. Keeping your knees slightly bent, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you’re going to pick up something from the floor until you feel a stretch in your hamstrings. Exhale as you perform this movement. Feel like you’re folding at the hip...while keeping your back and neck long and straight. 3. Start bringing your torso up straight again by squezing your glutes & keeping your torso long...until you’re back at the starting position. Be sure to squeeze your glutes at the top of the movement. Then release your glutes and repeat for the recommended repetitions. Be sure to keep your back straight...don’t round your back!...Keep your knees slightly bent...and LESS is MORE with these!
D: Fire Hydrant Sets: 1 Reps: 10 - 30 reps, Tempo: 3010 Rest: 30 sec Move: Push/Pull each side Muscle: Abductors/ Adductors
Resist as you bring your leg up
1. Place your hands and knees on the ground, so that you form a “square” with your body. Keep your neck long and relaxed...and keep plenty of space between your shoulder and your ear. 2. Then lean your weight onto one knee, so that you can free up one leg to get ready for action. 3. From the square starting position...exhale as you push your bent leg up into the air, resisting as you go. keeping your knee bent at a 90 degree angle. 4. Squeeze your glute at the top of the movement. 5. Then exhale, and slowly lower your leg...back to the starting position. 6. Repeat all of the Reps on one leg, before switching legs. Do both legs for one complete set.
Sets: 1
E: Slow-Lowering Crunch Reps: Max reps Tempo: 3010 Rest: 30 sec
Muscle: Abs 1. Lie flat on your back with your feet on the ground and grounding your energy all the way through your legs, into your heels. 2. Now place your hands gently behind your head, keeping your elbows pointing out. Be sure not to pull on your neck at all...just gently rest them there (slightly challenging to do!) Also don't lock your fingers behind your head. 3. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor. 4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't use momentum. 5. Then slowly lower your shoulders and then your head as you come all the way back to the resting, starting position as you exhale. And then repeat.
Sets: 1
F: Air Bike Reps: Max reps
Tempo: Move slowly & intentionally
Muscle: Side Abs 1. Lie flat on the floor with your lower back pressed to the ground, and place your hands behind your head. Don’t lace/lock your fingers together or pull on your neck at all....Then lift your shoulders into the crunch position. 2. Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position. 3. Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out. 4. Go back to the initial position as you breathe in. 5. Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale. 6. Continue alternating.
Example of a Month One Home Werkout from Bubble Booty Fitness
Did you enjoy it?...Then you will LOVE these simple & sexy werkouts... You get 3 different werkouts a weeek (optional 4)... with 3 months of progressive routines: Click here to learn more about BubbleBootyFitness xo Theresa
www.ShakeYourBootyFitness.com
Sets
Reps
Tempo
Rest
Notes 18 X 2 15 X 1
A
Bent Leg Booty Raises
3
10 - 20
2013
60 sec
B
Modified Wall Sits
2
Moderate Time
NA
60 sec
C
Body Weight Romanian Deadlift
2
10 -15
3010
60 sec
D
Fire Hydrant
1
10-30 reps, each side
3010
30 sec
E
Reverse Crunch (Slow Lowering)
1
Max reps
3010
30 sec
F
Air Bike
1
Max reps
move slowly & intentionally
NA
Before beginning this or any new physical activity or diet plan, be sure to check with your physician or doctor. Lovelight Samba, 2015
www.ShakeYourBootyFitness.com
XXX
“Fire Up Your Glutes” BubbleBooty Werkout Bubble Booty Fitness home werkout
Exercise Demos
Before beginning this or any new physical activity or diet plan, be sure to check with your physician or doctor. Lovelight Samba, 2015
www.ShakeYourBootyFitness.com
Sets: 3
A: Bent Leg Booty Raises Reps: 10 - 20 Tempo: 2013
Rest: 60 sec
Move: Push/Pull Muscle: Glutes
1. This exercise is deceptively simple...but it’s one of the THE best exercises to fully activate your glutes! 2. Place your hands and knees on the ground, so that you form a “square” with your body. Keep your neck long and relaxed. 3. Then lean your weight onto one knee, so that you can free up one leg to get ready for action. 4. From the square starting position...inhale as you push your bent leg up into the air, keeping your knee bent at a 90 degree angle. 5. Squeeze your glute at the top of the movement. 6. Then exhale, and slowly lower your leg, resisting it as you go down...back to the starting position. 7. Repeat all of the Reps on one leg, before switching legs. Do both legs for one complete set.
Sets: 2
B: Modified Wall Sits Reps: Moderate amount of Time
Rest: 60 sec
Move: Static Muscle: Quads 1. Here’s how to get into position: Lean your back up against a wall. You want your Hips to be pressed into the wall...and you want to open up your shoulder blades a bit so that your mid back, like between your shoulder blades, can also push into the wall. Then you want to leave a natural curve in your spine, inbetween where your hips and the space where your shoulder blades are pressed into the wall. ...and leave a nice curve in your neck, too. 2. Then slide down the wall until your legs are at 45 degree angle or a little lower. This is a “modified” wall sit...you may be able to get to a 90 degree angle...but at first, I recommend you try the modified version so that you can focus on learning the proper form. 3. So after you slide down the wall, then hold this position for 5 or 10 seconds your first time...and then leave energy to be able to inch yourself back up the wall at the end. Don’t go to failure. You can also always SIT DOWN too. 4. Press your weight into your Heels. Then you will really feel this in your Quads, the tops of your thighs. Also, feel your Glutes “engage”...you don’t want to squeeze them, but you want to feel them activated.
Sets: 2
C: Bodyweight Romanian Deadlift Reps: 10 - 20 Tempo: 3010 Rest: 60 sec I recommend that you learn this fun & powerful exercise...JUST with your bodyweight first.
Move: Pull Muscle:Hams/ Glutes
It’s also fine to hold a relatively light object in your hand (like I am with small water bottles...although things with HANDLES work best) so that you get a slightly “weighted” feeling in your upper body. This move is powerful & a little bit goes a long way! Get curious about the form and have fun going slow and trying it out!
1. If you use light “weights,” start by holding them in front of you at arm's length. Stand with your torso straight and your legs spaced using a shoulder width. The knees should be slightly bent....... and be sure to keep your feet pointed forward, toes straight (or slightly outward if that is more comfortable). This is your starting position. 2. Keeping your knees slightly bent, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you’re going to pick up something from the floor until you feel a stretch in your hamstrings. Exhale as you perform this movement. Feel like you’re folding at the hip...while keeping your back and neck long and straight. 3. Start bringing your torso up straight again by squezing your glutes & keeping your torso long...until you’re back at the starting position. Be sure to squeeze your glutes at the top of the movement. Then release your glutes and repeat for the recommended repetitions. Be sure to keep your back straight...don’t round your back!...Keep your knees slightly bent...and LESS is MORE with these!
D: Fire Hydrant Sets: 1 Reps: 10 - 30 reps, Tempo: 3010 Rest: 30 sec Move: Push/Pull each side Muscle: Abductors/ Adductors
Resist as you bring your leg up
1. Place your hands and knees on the ground, so that you form a “square” with your body. Keep your neck long and relaxed...and keep plenty of space between your shoulder and your ear. 2. Then lean your weight onto one knee, so that you can free up one leg to get ready for action. 3. From the square starting position...exhale as you push your bent leg up into the air, resisting as you go. keeping your knee bent at a 90 degree angle. 4. Squeeze your glute at the top of the movement. 5. Then exhale, and slowly lower your leg...back to the starting position. 6. Repeat all of the Reps on one leg, before switching legs. Do both legs for one complete set.
Sets: 1
E: Slow-Lowering Crunch Reps: Max reps Tempo: 3010 Rest: 30 sec
Muscle: Abs 1. Lie flat on your back with your feet on the ground and grounding your energy all the way through your legs, into your heels. 2. Now place your hands gently behind your head, keeping your elbows pointing out. Be sure not to pull on your neck at all...just gently rest them there (slightly challenging to do!) Also don't lock your fingers behind your head. 3. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor. 4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't use momentum. 5. Then slowly lower your shoulders and then your head as you come all the way back to the resting, starting position as you exhale. And then repeat.
Sets: 1
F: Air Bike Reps: Max reps
Tempo: Move slowly & intentionally
Muscle: Side Abs 1. Lie flat on the floor with your lower back pressed to the ground, and place your hands behind your head. Don’t lace/lock your fingers together or pull on your neck at all....Then lift your shoulders into the crunch position. 2. Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position. 3. Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out. 4. Go back to the initial position as you breathe in. 5. Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale. 6. Continue alternating.
Example of a Month One Home Werkout from Bubble Booty Fitness
Did you enjoy it?...Then you will LOVE these simple & sexy werkouts... You get 3 different werkouts a weeek (optional 4)... with 3 months of progressive routines: Click here to learn more about BubbleBootyFitness xo Theresa
www.ShakeYourBootyFitness.com
