We invited Danielle Goldmark, founder of The Wellness Obsessive, to be our guest blogger this week and give us a 15 minute workout that will leave us feeling toned and perky!
As a wellness junkie, I’m a huge advocate for leading an active and balanced lifestyle. Of course everyone wants a perky butt, but lets be real, not everyone has the time to workout. That being said, the circuit I’ve listed below is a favorite of mine when I’m in a time crunch. Whether you want to tone up or completely transform your backside, this quick yet effective circuit is sure to sculpt your booty and leave you bikini ready.
Do the following 5 moves for 1 minute each 3x through!
Weighted Sumo Squats
Begin standing with your feet significantly wider than your hips, slightly turn your toes out, and hold one dumbbell by the base with both hands. With your abs engaged and back straight, drop your butt back and down without lettings your knees move past your toes. Once your thighs parallel the floor and are in line with your knees, push through your heels to rise back up.
Alternating Back Step Lunges
Keeping your upper body straight and abs tucked in, step back with one leg. Lower your hips until both knees are bent at a 90-degree angle, making sure that your front knee is directly above your ankle and that your other knee doesn't touch the floor. Keep the weight in your front heel as you push back up. Repeat with the other leg, and keep alternating lunges for the full minute.
Weighted Donkey Kicks
Start off by laying on all fours with your arms shoulder width apart and your knees just below your hips. Place a dumbbell any where from 5-10lb behind your left knee. Keeping your abs engaged and spine straight (no arching!), lift your leg with the dumbbell until your knee is in line with your butt. Lower back down to starting position and repeat with the other leg.
Keeping your abs tight and back straight, step your left leg behind you and to the right so that your thighs are crossing. Bend both knees to lunge deeply as if you were curtsying. Making sure that your front knee is aligned with your front ankle, press through your front heel to push your self back up to starting position. Repeat with the other leg.
Weighted Clamp Kicks
Similar to the weighted donkey kicks, start off by laying on all fours with your arms shoulder width apart and your knees just below your hips. Place a dumbbell behind your left knee and lower on to your right elbow for support, keeping your left up straight. With your abs engaged, lift your leg with the dumbbell out to the side diagonally, as if your knee were pointing to a corner. Lower back down to starting position and repeat with the other leg.