Filed In: bodyweight wod

#butterbooty: Week 10!

 

booty

Week Mother Fucking Teeeennnnnnnn!!! (Screamed in Oprah voice)

I am so happy. It has been so much fun getting to know so many of you through the Facebook group. I am so proud! We just have a couple weeks to go, so let’s crush this shit. Remember this one thing.

Eat. Real. Food.

When you are hungry.

butter booty workout schedule 10

 

 

Monday

build 1 - week 10

Tuesday

hiit that -10

 

Wednesday – OFF or active rest day, which means a light walk, yoga, or a baby hike

 

Thursday

build 2 - week 10

Friday – OFF or active rest day, which means a light walk, yoga, or a baby hike

 

 

 

Saturday

burn week 10

 

#butterbooty Week 9!

Week 9 is here! Which means we have made it to the last few weeks of our challenge and have some fresh workouts to rock!

In these last few weeks, I really CANNOT stress nutrition enough. Keep eating good meats from healthy, humanely raised animals, greens, a little fruit and lots of water.

step ups

Eat when you are hungry. Drink when you are thirsty. Keep it simple.

I am so so proud of all of you. Keep kicking ass and leave your questions below.

#butterbooty Week 9

butter booty week 9

Monday

build 1 - 9

Tuesday

hiit that - 9

Wednesday – OFF or active rest day, which means a light walk, yoga, or a baby hike

 

Thursday

build 2 -9

Friday – OFF or active rest day, which means a light walk, yoga, or a baby hike

 

 

 

Saturday

burn - 9

 

#butterbooty Week 5: NEW WORKOUTS!

We made it!

butterbooty

Congrats friends, you made it to week 5 of the #butterbooty challenge! ANNNNDDD you get new workouts! Yayyyy!

Keep walking. Keep eating good, REAL foods. Keep drinking water. Keep checking in with me, it’s just too fun to see it all!

Let’s go to work friends.

week 5 schedule

Monday

Build 1 Week 5

 

Tuesday

hiit that 5&7

Wednesday – OFF or active rest day, which means a light walk, yoga, or a baby hike

 

Thursday

build 2 5&7

Friday – OFF or active rest day, which means a light walk, yoga, or a baby hike

 

 

 

Saturday

burn baby burn 5&7

 

 

 

 

HIIT That: 20 minute full body workout

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You can kick your own ass in less than 20 minutes. #sundayshredday
Kettlebell swings x 25
Kettlebell deadlifts to high pull to chin x 15
Squat to overhead press x 15
Assisted pull-ups x 10
X 3 rounds for time

Abs finisher
V-ups straight legs +
V-ups to split straight legs x 10
X 3 rounds

Stretch. Water. Death.

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Full Body Blast: On the go leg blast

Full booty blast in 20 minutes or less

  • 3-5 minutes warm up – jog, walk, jump rope, MOVE!
  • Line drive side hops – 20 (10 each side)
  • Prisoner squats -20
  • Side lunge to punish pulses – 20 (10 side lunges + 10 pulses each leg)
  • Prisoner forward lunges – 20 (10 each leg)
  • Repeat circuit twice no rest
  • 30-60 seconds rest then move onto next circuit
  • Alternating front flutter kicks – 40 (20 each leg)
  • Spiderman pushups – 20 (10 each side)
  • Dips – 20
  • Plank twisty dip doos – 20 (10 twist hip dips each side)
  • Repeat circuit twice no rest
  • 30-60 seconds rest then move onto SPRINTS if you dare
  • 10 by 20:10 sprints MEANING 20 seconds sprint, 10 seconds rest, 10 times through
  • WALK HOME

x to the ohhhh Whitters

Ready Sweat Shred. Full body fat blast in less than 20 minutes

This is a great full body weight workout using your own body weight and hiit bursts to burn fat. Great for anyone who is tight on space and time. Which is basically every mother that I know. Not to mention every working lady I know. 

Cook. Clean. Do something. Just move! 

Warm-up

– Jog or jump rope 2-5 minutes

Circuit 1
– 30 seconds high knees as fast as you can – Arms overhead – abs are in tight. Try to focus on just lifting your feet up quickly to your chest. This will help you land softly on your toes. Just think (UP! UP! UP! UP! UP! UP!)
– 20 Reverse alternating prisoner lunges – Arms are on top of your head like a prisoner, belly button to spine, lunge one leg back as far as you can and slowly lower touching your back knee to the ground if possible.
– 20 prisoner squats – Arms are on top of your head like a prisoner, belly button to spine, chest up lower your butt down towards your heels careful to not fall forward, lower down until your thighs are parallel to the ground and push back up to standing
– 20 plie squats – Arms at your sides, pull that belly button in, legs wide with toes turned out 45 degrees, lower down as far as you can and raise back up
– Repeat circuit without rest
– Rest 30-90 seconds and move to circuit 2

Circuit 2
– 15 burpees
– 20 offset pushups – One hand more in front of the other hands are not parallel (switch hands on second set)
– 20 dips – Hips up high, just focus on bending your arms do not move your hips
– 20 tummy tuck planks – Solid plank form, belly button to spine, one leg comes to same elbow for 10, then repeat on opposite leg
– Repeat circuit twice

Cool down

Walk 5+ minutes

x to the ohhh Whitters

#RedneckRoyalWedding 30 Minute Workout!

OUR BESTEST BEEZY GOT MARRIED! And we danced. And danced. andddd it was awesome.

Before the big day began with hair, make up, nipple tape, broken earrings, champagne and boots, we needed to workout. And we had 45 minutes to workout, shower and be ready for hair and makeup. So we did this workout right hizzle (also you should know we are working on our Workout GIF glossary so check it out for explanations): 

Tabata I 

  • Hindu Squat Jumps
  • Suicides
  • Tuck Jumps
  • Heismans
Strength I
  • Pushups x 1 min
  • Dips x 1 min
  • Declined Pushups x 1 min

Tabata II

  • Ladders 
  • Side to side hops
  • 4 Corner hops
  • Football runs
Strength II
  • Star lunges x 1 min
  • Side lunges x 1 min
  • Step ups x 1 min

Tabata III

  • Burpees
  • Jump rope
  • High knees arms up
  • Plie hops
Strength III
  • Plie squats x 1 min
  • Handstands x 1 min
  • Walking planks x 1 min

And some of us may have polished off a bag of Doritos at 2am. But that’s neither here nor there. So that’s why the #VegasShred is coming…

30 Minute Workout of the Day: Leg Burner + Tabatas!

Ready for your donk and legs to look good like whoa? It’s legs and donks days beezies, let’s do this ish.

Leg Burner + Tabatas!

Tabata I (4 mins)

  • Jumping jacks
  • Suicides
  • Sprint in place
  • Belt Kicks
  • Jumping jacks
  • Suicides
  • Sprint in place
  • Belt Kicks

Strength I 

  • Sumo squats – 1 min
  • Reverse lunges – 1 min
  • Plie squats – 1 min
  • Step ups  – 1 min

 Tabata II (4 mins)

  • One Legged pogo jumps
  • Jump rope
  • Ski downs
  • Burpees
  • One Legged pogo jumps
  • Jump rope
  • Ski downs
  • Burpees

Strength II 

  • Static squat hold – 1 min
  • One legged Dead lifts w/ weights (we used 5lbs) – 1 min
  • Plie squats – 1 min
  • Curtsy lunges – 1 min

Tabata III (4 mins)

  • Tuck jumps – 1 min
  • Jump rope – 1 min
  • Power squats – 1 min
  • Jump rope – 1 min
  • Tuck jumps – 1 min
  • Jump rope – 1 min
  • Power squats – 1 min
  • Jump rope – 1 min

Strength III – Leg pyramid!

  • 20 squats
  • 30 lunges
  • 40 toe touches
  • 1 min wall sit

Active Cool Down

  • 3 minutes of jumpity jump jump rope

Do it. It feels good, and your ass will thank you. Enjoy buttercups. Eat clean, sweat dirty! GO!

Workout of the Day: Full Body Workout + Tabata Intervals

30 minute Full Body Blast

Warm up (2 mins)

  • Jump rope low intensity

Tabata I (4 mins)

  • Power jumps 
  • Heismans
  • 2 lunge jumps + 2 squat jumps
  • high knees arms high pull from your core
  • ower jumps 
  • Heismans
  • 2 lunge jumps + 2 squat jumps
  • high knees arms high pull from your core

Strength I (3 mins)

  • Hindu pushups – 1 min
  • Plie squats with lateral raise – 1 min
  • Dips – 1 min

 Tabata II (4 mins)

  • Tuck jumps
  • Suicides
  • Power squats 
  • Jump rope
  • Tuck jumps
  • Suicides
  • Power squats 
  • Jump rope

Strength II (3 mins)

  • Arms out circles with 3 pound weights – 1 min
  • Goal post arms with 3 pound weights pulses – 1 min
  • Curtsey lunges with shoulder pulls – 1 min

 Tabata III (4 mins)

  • Standing mountain climbers
  • Jump rope
  • Ski downs
  • Burpees
  • Standing mountain climbers
  • Jump rope
  • Ski downs
  • Burpees

Strength III (3 mins)

  • V-ups – 1 min
  • Cyclone Abs – 1 min
  • Row your boat – 1 min

Cool down burst (5 mins)

  • Jump rope moderate pace

Eat clean, sweat dirty. Rock your week beezies.