Are you ready for summer or looking for a way to boost your metabolism + lighten up?
I know that when the weather gets warmer, I find myself ready for metabolism boosting, calorie burning & toning my body. Plus, it is a fabulous way to rev up my endorphins and refresh my mind, ! How about you, are you ready? One of my favorite and most effective ways to boost my metabolism and burn calories is when I do my Cardio Burn + Booty Building Workout!
☀ Take it Outside
The weather is warming up and daylight is becoming longer; hello early sunshine to get us moving in the morning. So there are many opportunities to get a workout done in the morning or early evening. I love to workout outside whether it’s at the beach, park, backyard or even my garage. That is why I took my cardio burn + booty building workout to the garage this past weekend and worked up a full sweat! Thank you Tom for taking the pictures , so I could share this workout with all of you! But, I kept telling him “not too close, I only have my mascara on!” LOL.
🏋 What is Needed?
For the best boosting metabolism workout, weights is the answer. But, I suggest you start at Level 1 and then work up to using weights. I did use equipment during my morning workout; a jump rope, kettle bell, mat and dumbbell. If you don’t have a jump rope, just pretend by doing the same movement, minus the rope. Also, a dumbbell can be substituted for a kettle bell, or neither is required to do this workout. Now get creative and have fun trying new places to do your workouts with different types and strengths of weights.
✔ Let’s Go Girls! Metabolism Boosting + Booty Building Workout
🔆 ” You don’t get what you wish for. You get what you work for. ” – Fit Station
LEVEL 1 (Start here, and build up to Level 2.) DO: Complete 1 full set below and then do second set if you can.
- Jump Rope – 60 seconds. Single leg hopping or just a walk through.
- Plie Squat – 3 sets of 15 reps. Use lower weight or no weight.
- Mountain Climber – 20 full reps.
- Kettle Bell Swing – 20 reps. Do not use weight or very light weight.
- Forward Lunge – 15 reps each side. Do not use weight.
- Side Lunge – 15 reps each side. Do not use weight.
- Plank – 30 second hold.
LEVEL 2 (If you are more advanced, then you can start here.) DO: Complete 2 full sets below.
- Jump Rope – 60 seconds. Go as fast as yo can jump.
- Plie Squat – 3 sets of 20 reps. Use a 10-20 dumbbell weight.
- Mountain Climber – 30 full reps. Go as fast as you can.
- Kettle Bell Swing – 30 reps. Use kettle bell or dumbbell weight around 10 to 15 pounds.
- Forward Lunge – 20 reps each side. Hold a single dumbbell weight of 10 – 15 pounds.
- Side Lunge – 20 reps each side. Use a kettle bell or dumbbell weight of 10 – 15 pounds.
- Plank – 60 second hold.
1️⃣JUMP ROPE (or not, you can always pretend & jump without)
Jumping rope can literally be done almost anywhere! It’s a great way to get your heart pumping, oxygen flowing + calorie/fat burning all in one move. Now if you struggle to jump rope, that’s ok, do the low-impact. And if you do not have a rope, just step up with one foot at a time, but still keep your arms moving in a circle. TIP: when you use the upper + lower body simultaneously, you burn more fat/calories! P.S. I had no idea I was jumping that high, I was probably trying to show off. LOL
2️⃣PLIE SQUAT (with or without a dumbbell > the weight does make it more difficult)
If using a weight, grab the weight with both hands. Then point your toes outward into a plie position and keep shoulders back and maintain good posture throughout the move. Now very slowly lower the weight (or hands) while keeping your back upright and then slowly raise to starting position. And squeeze the booty very tight at the top of the movement for an extra booty building. TIP: The slower you lower and raise the more difficult it is, and also better for building and toning the booty!
3️⃣MOUNTAIN CLIMBERS (no weight required to get your heart pumping)
When you do this move, you will find your heart rate pumping and the sweat starting to flow. That’s a great thing, sweat away those toxins! Get into a plank position with hands below the shoulders. Then at a fast pace, jump one foot forward to your hand and then rotate quickly the next foot. TIP: If this move is too difficult for you to do, go at a slow pace and almost walk each foot to your hands.
4️⃣Kettle bell Swing (a dumbbell can be substituted or no weight at all)
If using a kettle bell or dumbbell , grab it with both hands while feet are slightly pointed outwards. While bending at the knees, in one big movement swing the weight upwards while keeping arms straight. Do not over extend by letting the weight get behind your head; as you do not want to sway and use your lower back. TIP: When the weight is swung to the top of the movement, squeeze your booty for an extra toning and tightening!
5️⃣FORWARD LUNGES (no weight is required, but it will make this exercise more difficult)
Now you will bring your heart rate down a bit, so concentrate on your quads and booty. If using a weight, grab a dumbbell with one hand while keeping shoulders back and core tight. Then lunge forward with one foot while keeping the forward knee above your foot. TIP: As you lower your booty, you should concentrate on isolating the quad in the forward leg and the booty when raising upward. This can be a stationary exercise if you do not have room, or you can move in a forward position.
6️⃣SIDE LUNGE (using a kettle bell, dumbbell or no weight at all)
Every single time I do this exercise, my inner thighs and quads are always sore the next day. Yippee! It is such a great exercise to tighten and tone the thighs. And when you add a weight to the exercise, you heart rate will also get elevated. I call that a win-win combination! If using a weight, grab it with both hands and lunge to one side, bending the one knee while keeping the other leg straight . Remember to keep your shoulders back and core tight. Then push off with the bent leg, returning to a standing position. TIP: Really engage your inner thigh when pushing off and stay on one side for all reps; then rotate to the other side for lunging.
7️⃣PLANK (strengthening the ab muscles for a stronger core)
First, get on to your elbows, which should be placed directly below your shoulders. Then extend your legs out and booty elevated. Now once you are ready to begin, lower your booty and tilt your pelvis to engage your core and hold this position. TIP: You need to keep the core muscles tight so you do not feel any pressure in your lower back. (As you can see in this picture, I naturally have a sway back, but my pelvis is rotated and abs tight.)
Great job, I knew you could do it!
You are off to a fabulous start to metabolism boosting + building your booty to get summer ready! Now make sure you eat some protein (I love these protein balls for a quick and healthy snack) to replenish your body and fuel your muscles.
Christie, “Your Personal Trainer to help you Get Fit & Stay Fit”