Yum Yucky

Make this a stand-alone Quickie or add it to your next strength circuit. Lots of core involved. As for the pushups, if it’s not your strong point right now, the only way to get better is to do your pushups often — at least several times per week. If you don’t give up you WILL see progress. You ready for this Quickie?

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WORKOUT BREAKDOWN

1. Start in plank position with hands close together, then shift both arms to the right (hands wide) and complete one pushup. Feet should stay planted.
2. Move both arms back to center (hands close together).
3. Shift both arms to the left (hands wide), then complete one pushup.
4. Complete 10-20 alternating reps.

INSTRUCTIONS, PROPER FORM & MODIFICATIONS

• The side-to-side movement of your upper body resembles a pendulum-pattern.
• Be mindful to keep your body in a straight plank. Don’t drop your hips.
• If you’re doing modified pushups (on your knees), the rest of the movement remains the same. It can be done.
• Alternatively, do as many full body reps as you can, then finish the remaining plank-pushups on your knees.
• Never give up.

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It’s time to work ‘dat booty! Booty WOW is a quickie bodyweight workout that takes less than 2-minutes from start to finish. Your booty muscles will feel the burn and you’ll be on your way to a boomin’ shapelier bum.

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WORKOUT BREAKDOWN

There’s only one move in this workout: the hip raise, also called the glute bridge. Although one move, the intensity and reps is what will get ya. There are three rounds in Booty WOW, but absolutely NO REST in-between rounds. You ready for it?

• Round One: 8-count bridge + 8-count high end pulse
• Round Two: 8-count bridge + 8-count high end pulse
• Round Three: 8-count bridge + 8-count high end pulse

INSTRUCTIONS, PROPER FORM & MODIFICATIONS

• Form: Lay flat on your back, bend knees and draw feet close to your booty. Push through your heels and squeeze the booty as you raise your hips. With each rep, continue to concentrate on the booty squeeze for maximum effectiveness. Perform the first 8-count slowly and controlled. As you pulse up on the second 8-count, squeeze that booty even tighter and don’t let the hips drop down.

• Modifications: For beginners, instead of an 8-count hip raise, do a 5-count raise. For advanced, lay a dumbbell of challenging weight over your hips to increase the weight and overall challenge.

√ HOME WORKOUT CENTRAL

Do this booty quickie when you’re tight on time, feeling exercise-lazy, or squeeze it in before dinner, before bed, or even while you’re watching TV. A shapelier booty is in your very near future. Make it happen!

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Because you never know when you’ll need the strength to drag a deceased Sasquatch carcass into your kitchen for meal preparation. This kind of fitness conditioning just might come in handy. Dragging, pulling and towing the ‘bells!

The Workout: Although Sasquatch stew is very important, Yard Pulls won’t just strengthen you for large hauls; it’ll speak to your booty, legs and arms. Fatty parts will also be melted as your heart rate gets pumped up.

About The Kettlebells: I got mine from Dick’s Sporting Goods. If you’re going to be dragging ‘bells around the yard, get them wherever you wish. Just make sure they’re cast iron kettlebells — not the ones with the vinyl coating that could get tore up fast on the ground outside. Cast iron, on the other hand, is pretty much invincible.

About The Towing Rope: I refused to pay a ridiculous premium for those Crossfit Battle Ropes they sell on the Interwebz (this is the cheapest one I could find). Instead, I took time to research best prices on basic manila ropes and scored one on Ebay for $25. Hopefully you can find one there. My rope is 1-inch in diameter and 24-feet long.

Woohoo! Yum Yucky has reached 400 subscribers on YouTube! Thank you SO MUCH for watching my videos. XO!

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