Category Archives: butt

The Sssshhh!-We’re-trying-to-sleep Workout

We’ve all gotten the urge to workout in awkward situations. You don’t want to wake a sleeping baby with your grunts of motivation. You’re roommate is studying for a big test and can’t stand your heavy breathing. It’s 1 o’clock in the morning and your downstairs neighbors are pounding on your floor because of your incessant jumping on their ceiling. Now you are equipped with this little beauty. It’s a total-body workout which can be done in almost perfect silence.

You can download the printable pdf here.

Below is a description of how to do these workout moves. For a full list you can check out my glossary here. You can also find more printable workouts by clicking here.

Front Kicks
Start in a standing position. Lift your right leg straight out in front of your body until it is as close to parallel with the ground as you can lift it. Alternate legs.

Uppercut
Stand with feet hip-width distance apart. With a quick upward motion, scoop your right fist through the air to just in front of your face. Repeat on the other side.

Lunge Kick
Do a lunge then when you’re standing do a front kick.

Lunge
Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.

Front Kicks
Start in a standing position. Lift your right leg straight out in front of your body until it is as close to parallel with the ground as you can lift it. Alternate legs.

Squat
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Immediately rise out of squat, returning to standing with arms by side.

Pushup
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the knees. When arms are straight hold and with control release your body, hover above the ground and repeat.

Russian Twist
Grab a 5- to 15-pound dumbbell with both hands. Stand with feet hip-width distance apart and your arms straight out. Take a big step forward with your left foot and, engaging your abs twist your torso to the left as you bend your knees and lower your body until both legs form 90-degree angles. Twist back to center, push off with your left foot and stand back up. Do reps, and then repeat on other leg.

Crunch
Lay flat on your back. Place your hands behind your head, and your feet flat on the floor. Pull your shoulders away from the mat. Make sure you don’t pull your head forward with your arms but rather keep your gaze upward and use your hand for neck support only. Lower yourself back to the mat.

Calf Raise
Stand with feet hip-width distance apart. Lift up onto your toes, hold and release.

Tricep Dip
Find an elevated surface such as a step, a coffee table over a chair. Place your palms on the surface directly behind your body. Hold yourself up and gently lower yourself down using your arms. When your arms make a 90-degree angle behind you lift yourself back up to the starting position.

Glute Kickback
Standing facing the back of a chair, hold onto the top of the back rest. Lift your right leg straight behind you as far as you can, hold and return to the floor. Repeat on left side.

Plank
Set-up the top of a push-up position with your hands directly below your shoulder. A variation of this is to rest on your forearms with elbows directly beneath shoulders. Hold your body completely straight by engaging your abs. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: don’t drop your hips or raise your butt.

Vertical Leg Crunches
Do crunches but instead of positioning your feet on the floor press them straight up as if trying to press them into the ceiling.

Side Plank
Lie on your side with your legs straight. Prop yourself up with your hand directly below your shoulder (or on your forearm with your elbow directly below your shoulder). Your body should form a diagonal line with your feet stacked on top of each other. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: be sure your hips and knees stay of the floor.

Short Bridge
Lay on your back with arms by your side and feet flat against the floor, hip-width distance apart. Lift your hips from the mat until your body forms a straight line from shoulder to knee.

Bird Dogs
Postion yourself like a table top, knees flat on floor, hip-width distance apart directly below hips, hand shoulder-width apart, directly below shoulders. Lift your right arm and left left so they form a line parallel to the floor, hold then return to table-top. Switch sides.

Jack-Knife Sit-Up
Lay flat on the ground, arms extended over your head legs straight. Raise your arms and body off the ground at the same time as you lift your legs straight up so that you meet in a fold balanced on your lower back.

Your Best Butt Forward

Everyone should include a butt exercise in their routine and here’s why: strong glutes can enhance athletic performance, prevent injury, improve posture and result in a nice shape.
All women gain muscle differently, but all women can benefit from strengthening their butt. This is a workout that will help you put your best butt forward. Have a happy Workout Wednesday and as always, drink plenty of water and rest whenever you feel you need to.
You can download the printable pdf of this workout here.
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Below is a description of how to do these workout moves. For a full list you can check out my glossary here. You can also find more printable workouts by clicking here.
Jumping Jacks
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 Starting standing with feet together and arms straight by your sides. Jump up and spread your arms and legs wide as you land. Jump up again to return to center.

Lunge
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Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg. 

Squat
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Stand with feet shoulder-width apart, arms by sides, bend your knees slowly until your upper legs are parallel with the floor and raise arms straight to shoulder level in front of you. Your chest should be slightly forward and your knees should not extend past your toes. Immediately return to standing with arms by side. 

Plie Squat
With hand on your hips, stand with feet facing toward opposite walls in a wide stance. bend you knees to a 90 degree angle keeping your back straight and your entire body in a single plane. Don’t let your knees extend over your toes; if they do, make your stance wider. Straighten your legs to the starting position and repeat.
Side Lunge
Stand with feet together and hands on hips. Take one large step to the right and keeping the left leg straight bend the right leg, lowering yourself toward the ground. Stand back up and bring your right foot back to touch the left. Then repeat on the left side.

Butt Kickers
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Start in a standing position. Start jogging in place kicking your foot as close to your butt as you can with each step.


Short Bridge
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Lay on your back with arms by your side and feet flat against the floor, hip-width distance apart. Lift your hips from the mat until your body forms a straight line from shoulder to knee.

Side Leg Circles
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Lie down on your side, hip on the floor, and prop yourself up on your forearm. Lift your top leg in a circle toward the front, up, back then down. Do the required number of reps then switch to your other side.

It’s All About the . . . Buns

It’s Workout Wednesday on Maggie’s Mind Mumbles: Here’s a free printable workout, made especially for you…

If you are looking to tone your cheeks and the mighty squats challenge didn’t work for you this workout might be more up your alley. It’s another workout in my “It’s all about the…” series, this time focused on your buns.

Maggie's Mind Mumbles//: It's all about the buns Workout

Just 5 moves, 1-5 times per day, 3 times per week and your on your way to a nice round boot-ay. Just make sure you do it on three non-consecutive days each week, as muscles groups need 48-hours of rest between exercising.

Maggie's Mind Mumbles//: It's all about the buns Workout

Download this free printable workout.

Don’t forget to check out my workout terms glossary.

These are the moves in this workout:

Elevated Bridge Lift
Lie on back with legs extended and heel resting on an elevated surface (stair step, chair, step, low table). Lift right leg straight over hip, foot flexed. Slowly lift hips off floor until body forms a straight line from left heel to shoulders. Lower body back down to floor. Do reps then switch to other leg.
Extended Squats
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Immediately rise out of squat, lift heels off floor, rising onto tiptoes, and raise arms straight overhead. Hold then release returning to squat position.
Squat Dip
Stand two feet from front of chair or other elevated surface, facing away, feet hip-width apart, hands on hips. Lift leg and place top of foot on surface behind you. Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor, straighten right leg to stand. Do reps then switch legs.

Step Kick-back
Stand facing an elevated stable surface (chair, stair step, step low table) feet hip-width apart, hands on hips. Step onto surface with right foot and lift bent knee to hip level in front of you. Hinge forward slightly from waist and kick left leg behind you. Bring knee back to hip level as you straighten up. Lower left foot to floor and lunge right leg behind you. That’s one rep, repeat reps then switch legs.

Tree Twist
Stand on tiptoes, feet together, a couple of feet behind a chair or other belly button level stable item you can hold onto. Place hands on chair (or other item) and keeping back flat, hinge forward from waist and lift bent left knee to hip level in front of you, left foot by right knee. Keeping upper body still and left foot by right knee, slowly bring left knee directly out to side, slowly return knee to center. Do reps on tiptoes then switch legs.

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