Lose Baby Fat And Reshape Your Butt for the Holidays!
All you need is a dumbbell!
IMPORTANT: These moves are intense. If you have problems with your knees, please do not attempt. As always, consult with your Dr before beginning a new workout or exercise routine. For best results and Lose Baby Fat follow a FULL body resistance training plan AND clean up what you eat!
These are Two Booty Blaster Moves that will help you Lose Baby Fat because they are quick, intense and wow can you ever feel it where it counts!
1. Dumbbell Swings
Perform 15 – 30 repetitions
Dumbbell Swings work your hamstrings, glutes, back, core – basically a total body exercise but where you notice them the most, especially with this combination of movements, is in your backside!
Make sure you do the DB Swing properly – you will hike the BB behind your hips and as you come back to stand, fully extend your hips and quickly contract your glutes forcing the DB up to shoulder level. Your arms will be extended, shoulders retracted. Gravity allows the DB to feel weightless for just a moment before it begins to fall back behind your hips as you repeat the movement of the swing.
2. Jumping Lunges
Perform 10-12 repetitions each leg
This means jump left, jump right, ONE. Jump left, jump right, TWO…
Start in the lunge position – one foot forward and one foot back. Bend your knees, push then jump up high and switch leg positions. Use explosive, but controlled movements.
You can choose to modify this move by simply performing lunges. Your choice to either do forward or reverse. I find that reverse lunges place less stress on the knee and allow you to really focus on and activate your glutes.
Reshape Your Butt And Lower Body Tip
Just to clarify ….
Because I know some will watch this video and think you only need 2 moves to reshape your butt – well let me just say that there is no such thing as Spot Reduction!!! You simply cannot work one area of your body and expect to Lose Baby Fat, it to magically burn off and leave you with a beautiful toned butt, thighs, arms or abs.
You CAN however, work moves like this into your FULL Body Resistance Training Workout plan to ensure all the Major Muscles of your body are Being Worked effectively in ORDER to
~ Boost your Metabolism so you Burn More Fat
~ Loose Inches
~ Create Tone and Definition for without muscle you just look mushy and soft ~
and that sure does not look good in your favorite jeans!
~ Keep you Strong for STRONG GLUTES allow you achieve even MORE in your workouts!
Do you enjoy working our with me?
Do you have your Fit Yummy Mummy DVDs yet?
Order your DVDs now and receive them in time for the Holidays!
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Hi Holly -
I’ll try them today!
Your form on the jumping lunges is awesome! Really inspirational
I did it as a tabata workout for a bonus to my regular workout. Yes, your form on the scizzor lunges are exemplory! After the first set my legs were jello, so I did scizzor jumps for the rest of the tabata, which was still very challenging for me! I used a 20# Kettle Bell for the swing. Feeling this bonus workout all through the lower body! Thanks, Holly!!!
Wooohooo! Love working on the booty!
Your booty is very nice Holly (I mean that in a straight way LOL!)
Holly,
Great little circuit! My ladies will really ‘enjoy’ it as well, so I’ll forward your link to my group. Thanks for sharing. Happy holidays!
Shawna Kaminski
http://www.CalgaryNWBootCamp.com
http://www.FemaleFatLossOverForty.com
holly,
Hi!I’m from Romania and here in gyms few people use circuit training..For a long period of time i have done aerobic and pilates and i have used weights only 3-4 times every months.But since i have discovered your programs even i’ve done only a couple of times i can see and feel the difference!Thanks for everything and Happy Holidays!
I am interested in kettlebells but do not know what weight I should start off with. I work out and use 15 lbs. dumbells for most arm exercises. Do you have any suggestions?
Oooh! Loving those moves Holly – I was thinking about adding an extra workout this week for the end of the HTC and will do these moves after my burpees since my butt is my problem spot! Thanks Holly!
Mary,
If you have questions about Kettlebells – please see this post:
http://getfitandyummy.com/blog/moms-get-fit-with-kettlebells/
Hi Holly – I just have a question about the Dumbell Swings and knees. Throughout my past exercise experiences I was always told that you never lock your knees when doing a move with weights (like squats etc) becuase it can cause knee damage. But when you do the DS’s it looks like your locking your knees at the top of the move. Is that right? Is that why you recommend that people only do these if they do not have knee issues?
Lyds,
The swing is a completely different move than a squat.
If you notice…the momentum of this movement is not coming from a “squat position” – rather hips are back and knees are only slightly bent as in a Romanian Deadlift – or short stop position – as I properly teach this in the full body workouts I share with members.
To help clarify – the power of this move comes from the hips as you quickly contract your glutes and hamstrings as you extend your hips and knees at the top of the swing. If there is no “lock out” then you have poor form and are completely missing the benefits of the swing.
This is not harmful to your knees if you are performing it correctly.
The reason I do not recommend this circuit is due to the jumping lunges – plus if ANYONE has knee problems – it is the right thing to do to add a disclaimer to ANY exercise I share.
If you have concerns you do have access to me as a member of ClubFYM and I sure hope you would address your concerns there.
Is there an alternative to the lunges if you cannot do them due to knee problems? I cant wait to do this circuit!
Hi Holly, any reason why i’m not able to watch your videos anymore
I just incorporated the Dumbbell swings into my circuit workout today, and I loved the way they felt!! Great move!
I tried the link you left for the kettlebells above, and I tried a search as well, but found nothing in either case. Clicking on the link, it just said ‘error’ and nothing came up. I would like to understand about them.
Thank you kindly,
Karan
Karan,
I just moved from one blog platform to this new one – it seems I am missing 2 months of blog posts. I am doing my best to get these blogs back and up and running so you can get more information.
Hi Holly. Wow this was a killer especially the lunges. I could only do 12 reps (6 each side) the first set and 8 reps the 2nd set. Is there a replacement exercise to build up to the jumping lunge? I used this as my interval today and added the stability ball exercise you sent today to tighten tummy. Thanks for all the videos and suggestions. Have a great day!! Love your sis, Tam