Booty Bump Up: 12 Minutes Per Round: Body Shaping Workout-No Equipment

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Hi Everyone!

I have a fun workout for you today! Today’s workout is by request. I originally filmed this workout as a tutorial video in September of 2012. This is the full length real time version of that workout. It’s fun to go back and repeat some of my older workouts! I hope you all enjoy this one.

This workout will exercise your backside from every angle, while also incorporating exercises to strengthen your core. Strong glutes help maintain proper hip and pelvic alignment. This strength helps balance your core and maintain your bio-mechanical alignment. The position of your hips affects your balance, and the pressure/position of your knees during all exercise.

During your workouts try to engage your mind, as well as your body. When you foster the mind-body connection you improve the results you are getting from your workout. Exercise can become a form a physical meditation as you learn to be completely present in the moment and engaged in what you are doing.

I paired this workout with a 3 mile run outside. Jesse and I got caught in a downpour of rain during our run. It felt great to get outside and stretch my legs after this workout.

I hope you have fun with this one!
Melissa

 

1. High Knees
2. Frog Stand
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Table Kick Lift (right)
6. Table Kick Lift (left)
7. Goddess Squat Twist
8. Rock the Boat
9. Walkback Pushups
10. Table Pose Press (right)
11. Table Pose Press (left)
12. Jumping Jacks

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

Frog Stand: Part 1

Frog Stand: Part 1

High Knees

High Knees

Frog Stand: Part 2

Frog Stand: Part 2

Frog Stand: Part 4

Frog Stand: Part 4

Frog Stand: Part 3

Frog Stand: Part 3

Goddess Twist: Part

Goddess Twist: Part 2

Goddess Twist: Part 1

Goddess Twist: Part 1

Table Kick Lift: Part 2

Table Kick Lift: Part 2

Table Kick Lift: Part 1

Table Kick Lift: Part 1

Curtsy Lunge Kick: Part 2

Curtsy Lunge Kick: Part 2

Curtsy Lunge Kick: Part 1

Curtsy Lunge Kick: Part 1

Table Press: Part 1

Table Press: Part 1

Walking Pushup: Part 3

Walking Pushup: Part 3

Walking Pushup: Part 2

Walking Pushup: Part 2

Walking Pushup: Part 1

Walking Pushup: Part 1

Rock the Boat: Part 2

Rock the Boat: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 1

Ready for Round 2?

Ready for Round 2?

Jumping Jacks

Jumping Jacks

Table Press

Table Press

Table Press

Table Press

Table Press: Part 2

Table Press: Part 2

5 thoughts on “Booty Bump Up: 12 Minutes Per Round: Body Shaping Workout-No Equipment

  1. OMG!!!! You are soooooooooooooo cool! I can’t believe how fast you guys were putting this one together! Thank you so much! I’m sorry for sounding too excited but… I really am 🙂 Doing this one first thing tomorrow 😉

  2. Meg

    I think this may be my new favorite! I had to modify a little on the “rock the boats” (just held the V like a plank), but was able to keep up with most everything else. Thanks for doing these “real time” workouts; while the breakdowns are definitely doable with an interval timer, being able to do it along with you is so much better. P.S. your long curls are really pretty!

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