Look Hot From Behind - 16 min workout

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Don't have time to do a hour workout? That's ok. This is a butt busting workout that only takes 16 minutes. Do it in the morning before work or right before bed. This is the one time it's great to be a TIGHT ASS. ;)

The truth is we all don't always have enough time in the day to do a full workout. Does that mean we are going to miss out on getting our butt in shape? NO, WAY! I sometimes only have a few minutes a day to workout. So what do I do? I add this quick workout at the beginning of my morning or before bed. Then if I find time to do more great and if not atleast I know I got my BUTT in shape.

Your Trainer,

Michelle

HOW OFTEN TO DO THIS WORKOUT:

This can be done every other day.

HOW TO DO THIS WORKOUT:

Go through this routine 2 times! If you have more time then hit it again. Every Exercise last 1 minute and for single legs it's a minute on each leg.

Hip Lifts on the Ball

(No ball needed if you don't have one)

• Lie down and place the heels on the ball, keeping the legs straight.
• Squeeze the glutes and lift the hips up until the body is in a straight line.
• Keep the hands on the floor for more balance if needed.
• Release the hips down, barely touching the floor, and repeat 1 minutes.

Note: If you don't have a ball use your sofa or chair.

Sumo Squat to Stand

• Gently step both feet onto the balance board.
• Holding your toes.
• Straighten your legs as much as you can without losing the natural arch in your spine. (In other words, if your back rounds, you've gone too far.) Move at a slow pace.
• Repeat for 1 minute

Single-Leg Dumbbell Straight-Leg Deadlift on Balance Board

(No board needed if you don't have one)

• Using an overhand grip, hold a pair of dumbbells at arm's length next to your sides.
• Stand with left foot balancing on the balance board.
• Raise your right foot and, without changing the bend in your left knee, bend at your hips and lower your torso until it's almost parallel to the floor.
• Pause, and return to the starting position.
• Repeat for 1 minute, switch legs, and repeat for another minute

Dumbbell Side Lunge on Board
(No board needed if you don't have one)

• Step gently with one foot onto your balance board
• Hold a pair of dumbbells at arm's length at your sides.
• Take a big step to your left and lower your body by pushing your hips backward and bending your left knee.
• As you lower your body, bend forward at your hips and touch the dumbbells to the balance board
• Repeat and then switch to your right leg.

Note: If the exercise is too hard, do the move without the dumbbells; just reach for the balance board with your hands. If you don't have a board do the same movement without one.

Dumbbell Lunge and Rotation on Balance Board (No board needed if you don't have one)

• Grab a dumbbell and hold it horizontally by its ends, just under your chin.
• Step forward with your right foot gently onto the balance board and lower your body into a lunge. As you lunge, rotate your upper body to the right.
• Repeat all reps on one leg.
• Return to start
• Step forward with your left foot gently onto the balace board and lower your body into a lunge. As you lunge, rotate your upper body to the left.

Note: Too hard to perform the movement. try without a the dumbbell. Don't have a balance board do the same movement without one.

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Other workouts to try:
Balance Board Leg Workout
Bikini 8 Week Workout