Perform the first exercise, then jog in place for 30 seconds or do jumping jacks for 30 seconds. Move quickly to the next exercise.
After that exercise, repeat cardio, then move to the following exercise. Continue in this manner for all exercises in the circuit. Repeat the circuit 3-5 times. Upon completion of entire workout, stretch your muscles for at least 5 minutes.
1. Power Jumps
Start off in a squat position. Drop your butt back, without having your knee go in front of your ankle. Use the force from your feet and jump upward, reaching for the sky.
In a fluid motion return to squatting position and jump up again. This should be a continuous movement of squat, jump and reach for the sky, return to squat, jump, reach for the sky. Do a total of 10 Power Jumps.
2. Single Leg Hip Extension
Begin by laying on your back on the floor with your legs bent, feet flat on the ground. Lift one leg straight up with the sole of your foot parallel to the ceiling. Lift your hips and butt off the ground about 5 inches.
Hold position for 3 seconds and return to starting position. Repeat this move for a total of 10 repetitions. Switch leg and complete 10 repetitions on the opposite side.
3. Forward and Reverse Lunges
Start with feet together.Move forward in a lung position with your left leg. Return back to starting position. You may just want to tap your toe down for balance.
Immediately step your left leg back into a reverse lunge. Return back to starting position. That is one repetition. Repeat forward and back lunges all on the left side for a total of 5 repetitions.
Rest for a moment and switch legs. Move forward in a lunge stance with your right leg. Return back to starting position, resting your toe down for balance if necessary.
Immediately step the right leg back into a reverse lunge. Return to the starting position. That is one repetition. Complete 5 repetitions on the right side.
Think Apollo Anton Ono and speed skating. This should be an exercise that flows from one side of your body to the other, with no resting in between. It may take a few tries for you to become comfortable performing this move.
Begin with feet together and a slight bend in your knee. Bend over slightly. Jump out your right leg about 2 feet, landing on your right foot.
In a fluid motion, have your left leg sweep behind your right-left. You should not touch the ground with your left leg. Next, jump out your left leg about 2 feet, landing on your left foot. The right leg will sweep behind the left, without touching the ground. Swing your arms as you jump to help you balance. Repeat this skating motion from side to side for a total of 15 side to side skaters.
Increase your repetitions as you become more comfortable with this move. Also, increase the distance you are jumping out as you become more comfortable with this move.
5. Plank Moguls
Start in basic plank position with shoulders over your hands, legs straight back behind you on your toes. Jump both feet out and upward to the right side of your body as if you were trying to jump your feet toward your right elbow.
Jump both feet back to starting position. With little pausing, jump both feet out and upward toward the left side of your body. Return to the starting position.
That is one repetition. Continue plank moguls for a total of 10 repetitions. Increase to 12 repetitions as you improve.
After your workout, make sure you stretch out your muscles. Stretching after a workout will reduce some of the soreness you may experience the next day. Stretching also will increase your flexibility and it feels good! I view stretching as the signal that I have completed my workout.
You have just completed a pretty tough leg and butt workout! It may be hard, but stick with it and you will see changes.
If you want to see changes to your body without making an appointment for plastic surgery, you will have to put in the time and energy. You have to take care of you! Take a long, relaxing bath or sit with your feet up. Do something to reward yourself after a tough workout. Stick with it and be proud of your accomplishments!