Rock Solid Rear Workout

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Hi Everyone!

Tonight’s workout is focused on the tush! It’s all about toning and shaping your backside, and lower half. I combined this workout with a 30 minute run at a comfortable pace. 

I repeated tonight’s workout 3X. It was a great challenge. It is fun to incorporate some weights sometimes. Of course this workout can also be done with body weight. 

One of the moves is a box jump. If you don’t have something sturdy to jump on a great alternative is a squat jump. 

This is an older workout (filmed about 2 days after my first NPC Bikini Competition last year!) I am looking forward to getting back into competition shape again. I will be hitting it hard, and this workout is a great motivator for me to get it moving again. 

I will be filming a new challenge tonight so be sure to check back. 

In the mean time, enjoy the workout!

PS I hope you guys are enjoying the lower body challenge so far! If you are joining me for the challenge don’t forget to check in on FacebookInstagram or Twitter. The check in posts are a great way to stay motivated and on track. ūüôā

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Kettlebell (or Dumbbell) Swings
2. Warrior Deadlift Press (right)
3. Warrior Deadlift Press (left)
4. Squat
5. Box Jump
6. Split Squat (right) (half reps)
7. Split Squat (left) (half reps)
8. Leg Extension (prone)

Repeat 1-3X. 

DumbBell or Kettle Bell Swing: Back stays straight. Arms extend with the weight. Glutes squeeze as you press through the hips. 
Warrior Deadlift Press: Part 1. Warrior 3 Pose with weight. Back leg extends, back is straight, bed at the hips. Slightly bed standing leg to reach weight toward the floor. 

Warrior Deadlift Press Part 2: Come to standing and press weight overhead. Shoulders stay relaxed  and should not arch toward ears. 

Squat: Front Weight. Thighs come to parallel. Hips press backward. Knees stay behind toes. Press up through the heels and glutes to return to standing. 

Box Jump: Start in a Squat. Jump up onto box (or substitute jump squat). Return to starting position. 
Bulgarian Split Squat: Knees stay behind the toes. The movement is up and down. Knees stay behind the toes. Toes of the extended leg are pressed down into the bench or chair behind you. 

Prone Leg Extension. Keeping feet together, extend legs, lifting through the glutes. Hips are placed over the stability ball, arms are lightly extended to the floor in front of you. This move can also be performed while lying on the floor. 

7 thoughts on “Rock Solid Rear Workout

  1. I am soooo happy that I stumbled across your website…. A real life Woman doing real life workouts… I love it!!! Such Motivation!! Thanks Melissa!! I plan to compete this year, and your tips and advice will get me there!!

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