Wow, I couldn’t believe how tight my butt felt after this 10-minute workout.
I’m serious. And I mean tight in a good way.
This quick workout was killer, and is perfect for men AND women that want a great butt and sexy arms.
But here’s the catch… I didn’t create this workout… I just did it.
You see, last Friday morning in Denver we were filming a new set of workout videos for Missi Holt’s private Facebook coaching program. Missi created this program and she put me through my paces.
I was a little embarrassed at my performance, but it was because Missi was showing me some cool exercises that I’ve never done.
And that’s good news for you, because it means you get a unique, killer circuit that’s different than a lot of programs I’ve given you in the past. Enjoy!
Missi’s 10-Minute Killer Butt and Total Body Workout
1A) *DB Lunge + 1-Arm Press – 30 seconds per side
1B) DB 2-Arm Standing Bentover Row – 30 seconds
1C) **DB 1-Arm Chest Press on a Stability Ball – 30 seconds per side
1D) DB Squat + DB Curl – 30 seconds
1E) ***Hip Bridge Hold with Inner Thigh Squeeze – 30 second hold
– Rest 30 seconds and repeat the circuit 2 more times.
*Hold the dumbbell in your right hand at shoulder level. Step-back with your left leg into the reverse lunge position. Use your right glute, hamstrings, and quadriceps muscles to pull you back up to the standing position. Press the dumbbell overhead.
**Sit on a stability ball and hold a light dumbbell in your hand (one that you could chest press for 20 repetitions). Roll out on the ball so that only your upper back is supported. Squeeze your glutes and elevate your hips so your body is in a straight line. Brace your abs and press the dumbbell up like a regular chest press.
Do 30 seconds on one side and switch. Always keep your glutes (your butt) squeezed and abs braced. It’s a tough one for your glutes! Increase the dumbbell resistance if you chose a weight that was too easy.
***Lie on your back and place a yoga block or small ball between your knees. Bridge your hips up and squeeze your glutes and inner thigh muscles. Hold for 30 seconds.
These are killer unique exercises that will make your muscles work in ways that I rarely ask you to do. That means you’ll be a little sore tomorrow, so start with a light weight, and maybe just do 1 or 2 circuits to start (instead of 3).
And remember to curse Missi’s name, not mine! I’m just the messenger! Ha ha.
Add this workout once per week to one of my programs if you like it. Missi is also a pain relief guru, and she’s helped me overcome some nagging injuries. So I’ve had her put together something special for you… and I’ll send that to you next week. Stay tuned! Until then…
Have a great weekend,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – Success is…
Success is not just a number on a scale or clothing label or in a bank account. It is the achievement of living with maximum energy and having built the habits that make good, healthy choices seem natural to you.
When you choose to live virtuously, eat healthy, and exercise instead of watching TV, that is achievement. This will help you love life and the people around you more.
The process is often just as important as the physical progress. A body transformation or financial transformation cannot happen without a mental transformation as well. Let’s go and make a small step in the right direction of big changes, right now. This will make it a great day for you. You can do it, I believe in you.