When it comes to working out, I have every excuse in the book: I just washed my hair, I’m too tired, I’m too full, I need to hit the snooze button 3 times, I haven’t seen so-and-so in ages, I’m going to be late for class, and the list goes on.
Sure, being active skiing, or playing volleyball is fun, but incorporating putting the gym or a class into my Monday-Friday feels like such a chore. If I’m frank, there’s a million things I would rather do, so I just don’t.
I know I’m not alone in this.
To get some tips on beating the distractions and building activity into your life, I pegged down my pal, Michelle, or as she’s more fondly known on the interwebs: Booty By Mich. She’s energetic, all about dem good vibes, and has hair you’ll die over. Get motivated on the daily by giving her Insta a follow.
Check out what she advises below!
– Broad World
Booty by Mich:
This is a workout for the everyday girl boss who is wildly busy, only has an hour to exercise, and who wants to have fun working out and achieving her goals! I GET YOU! This is a workout for YOU. I suggest incorporating this workout into your schedule 2-3 times a week; results & body-love will follow! This workout can be done at home, outdoors or in the gym. Invite a friend to join, and have fun!
The Warm Up: Repeat 1-2 times
40 jumping jacks
10 squats {weight on heels to work into booty!}
5 push ups
20 alternating lunges
60 second side plank on each side
>>Important>> Make sure that you are comfortable performing the exercises properly before beginning the workout. I recommend doing 8-10 reps per exercise. Always maintain good form, it’s the most important thing!
The Workout: Repeat 2-3 (or 4!) times. Perform 30 reps for each exercise. Resting between 60-90 seconds after each round.
30x Sumo Squat Jumps
{cardio boost + booty burner!}
How to: squat down, booty back, weight on heels, chest up, abs tight- drive through your heels as you jump up, land back in squat!
30x Flutter Kicks {15 each side}
{focuses on strengthening & tightening lower abs!}
How to: Make sure lower back is pressing into mat, hands underneath hips for support, lift shoulder of ground, relax shoulders, controlled scissor motion with your legs!
TRAINERS TIP: The lower your legs are = more challenging, if you are feeling discomfort in your lower back, do NOT lower legs too low to the ground!
30x Squat with Alternating Side Leg Lift {15 reps each side}
{focuses on booty, legs, hip, abs, stability!}
How to: squat, simultaneously as you come to standing lift left leg to side, squat again, now lift right leg to the side!
Side Plank Hip Dip with Kick Out {15 reps each side}
{focuses on obliques, waist, hips, booty, legs, shoulders}
How to: make sure shoulder is inline with elbow (this takes pressure off of your shoulder), lift hips off ground, extended top leg out as you lift hips, keep bottom leg bent (bottom leg is like your kick stand!)
TRAINERS TIP: To make this easier, hold side plank with top leg extended for 30 seconds each side.
~Rest 60-90 seconds before starting your second side!~
BONUS WORKOUT: 3 MINUTE ARMS!!!
It’s all about the triceps! Yes!
Set descending timer on phone for 3 minutes. Perform this arm burner 3 times, alternating between these 2 movements, no rest!
30 seconds Triangle Push Ups
How to: Make a diamond shape with your hands and place then on mat directly inline with chest. Please perform on knees to maintain proper form, this is a challenging move! No saggy backs allowed! Keep abs tight the whole time! Dip half way, breathe out as you press up.
30 seconds Crab Dips
How to: Fingers pointing towards feet, open chest, shoulders back, abs tight, shift weight back into your hands. Dip down bum touches floor and press back up!
NOTE: You are ONLY bending your elbows! It is a very small movement, with major effects- promise!
YAY! YOUR WORKOUT IS COMPLETE!
