Mind Strong Body Strong
goals:1: 140 lbs
2: 135 lbs
3: 130 lbs
4: 125 lbs
5: healthy and happy
If I want to wake up at 6:30 tomorrow.. I usually do on Monday, Wed, and Friday when I have class to work out before hand but I feel so tired right now I guess I will set my alarm and see what happens?
YOGA BLISS ~ Aerial Yoga ~ floating meditating yogis by photographer- Karen Fuchs
** this would be awesome
** Its like a picture I’ve seen on here, I’ve always wanted a fridge like that. no temptations that way :)
ULTIMATE WORK OUTS FOR YOUR BUTTBarbell/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
** So I was doing so well this week I have worked out everyday and have been eating well. however the last few days I have been sick so today I have taken some rest. tomorrow I will resume again and do some laps in the pool. I’m supposed to be up to 12 laps by next monday and right now I’m on 6. Hopefully tomorrow I can do like 2 more. I made sure I completed all 12 laps but the last 6 were slow going and rough the other day. I also did yoga for the first time in my new apartment which was nice and I have a yoga class tomorrow afternoon which is exciting. Lots of exciting things this year, I hope I start seeing some changes soon :)
does anyone drink protein shake? if so what do you use I’m trying to find something good and affordable and its proving harder then I thought.
