Whistle while you TWiRK

Here is my morning and night workouts that I am doing, so I can get the MAXIMUM bootyliciousness ;]

My Morning 5-Minute Brazilian Butt Lift Workout
Courtesy of fitnessmag.com

1. Plie

• Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out.
• Tuck tailbone under and contract glutes.
• Lower body into a plié squat as low as you can go without allowing knees to creep past toes.
• Simultaneously raise arms to shoulder height in front of body, palms down. Hold for 2 seconds, then return to starting position.
• After 20 reps, pulse at the bottom for 20 seconds.

2. Touchdown

• Stand with feet shoulder-width apart, toes pointed forward.
• Squat down until knees are bent 90 degrees.
• Squat down until knees are bent 90 degrees.
• Step left leg back into a deep reverse lunge, placing right hand along outside of right thigh or touching the floor.
• Raise left hand in front of face, palm facing out.
• Return to starting position and repeat, alternating sides.

3. Explosive Lunge

• Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor.
• Jump up, pushing off the floor with both feet. Switch legs in midair, landing with right foot forward in a lunge. Continue, alternating sides.

4. Single-Leg Squat with Towel

• Stand with feet together, toes pointed forward, arms at sides with right foot on top of a small folded towel.
• Shifting weight to left leg, bend left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as is comfortable for a count of 4.
• Slowly draw right leg back to start for a count of 4 while straightening left leg.
• Repeat for 30 seconds; switch sides.

5. Squat with Kick-Back

• Stand with legs shoulder-width apart, arms at sides.
• Sit back into a squat keeping weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending arms.
• Return to start and switch sides.


My Night Time 20-Minute Bootylicious Workout
Courtesy of fitnessmag.com
What you'll need: A sturdy chair
Single Sky Bridge

• Lie faceup on floor with legs extended and heels resting on the seat of a chair, arms by sides, palms down.
• Lift right leg straight over hip, foot flexed. Slowly lift hips off floor until body forms a straight line from left heel to left shoulder; lower.
• Do 20 reps, keeping leg lifted, then lower butt to floor. Switch legs; repeat.

Tree Twist

• Stand on tiptoes, feet together, a couple of feet behind chair, hands on top of chair back.
• Keeping back flat, hinge forward slightly from waist and lift bent left knee to hip level in front of you, left foot by right knee.
• Keeping upper body still and left foot by right knee, slowly bring left knee directly out to side; slowly return knee to center.
• Do 10 reps, staying on tiptoes; switch legs and repeat.

Step-Up, Kick-Back

• Stand facing chair, feet hip-width apart, hands on hips.
• Step onto seat with right foot and lift bent left knee to hip level in front of you.
• Hinge forward slightly from waist and kick left leg behind you. Bring knee back to hip level as you straighten up.
• Lower left foot to floor, step right foot off seat and lunge right leg behind you; repeat step-up.
• Do 10 reps; switch legs and repeat.

Squat Dip

• Stand two feet from front of chair, facing away, feet hip-width apart, hands on hips.
• Lift left leg and place top of left foot on seat behind you.
• Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor; straighten right leg to stand.
• Do 15 reps; switch legs and repeat.

Sky Squat

• Stand with feet shoulder-width apart, arms by sides.
• Squat slowly (count to 4 on the way down) until both knees are bent 90 degrees and raise straight arms to shoulder level in front of you.
• Immediately rise out of squat, lift heels off floor (rising onto tiptoes) and raise arms straight overhead; hold for two seconds.
• Return to squat position.
• Do 15 reps.

Donkey Kick

• Get on your hands and knees, with wrists aligned under shoulders and knees under hips.
• Drawing your abs in, lift your left leg parallel to the floor, with knee bent, foot flexed.
• Return to starting position and repeat 15 to 20 times.

Hope this helps. and of course HAPPY GROWING!