Booty Blast - Seen on KUTV

If you follow my blog, you already know my philosophy on working out - intense & short! I typically workout 5 times a week for 20-30 minutes, max. During that time, I am FULL-ON - no breaks or resting... it's go go, push push!! This is the key to fat lose, toning and optimal fitness.

I combine high intensity exercises with low impact/ low intensity exercises, so the body can recover before the next big burst. This switch from plyometrics (jumping/hops) to isolation exercises creates the perfect interval training that can be done anywhere with any equipment!

*See bottom, for a crazy hyperlapse video of our workout!

Here's my killer booty workout which can be done in 20 minutes or less! This is the workout I put Brooke through, Live on KUTV! Give it a try and let me know what you think!

GIRLSJUSTWANNAHAVEBUNS@YAHOO.COM

BOOTY BLAST

START:

Cardio blast 

15-30 seconds high knees

15-30 seconds hop-switch lunges

15-30 seconds front-back squat hops
(*for lower impact, do marching in place, stationary lunges and stationary squats)

Isolations 

*12-15 reps of each exercise
Single leg squat

Single leg pelvic lift
(*for higher intensity, add weights or a baby ;-) ha)

- Repeat workout 3-5 times depending on fitness level and time

*Refueling is critical! After an intense workout you need to replenish your fluids & feed your muscles so they can repair and build. The perfect drink is water! The perfect snack is a combination of carbs & protein. Here's my favorite healthy snack. It can work for pre or post workout!

PROTEIN PANCAKE

recipe makes 4 servings

What you need:

1C rolled oats 

1C plain Greek yogurt

2 whole eggs, plus 2 egg whites

1/2C fresh berries of choice

Optional: a dash of cinnamon 

How to:

Mix all ingredients in a bowl. Spray skillet with non-stick spray. Spoon 1/4th of the mixture onto skillet. Cook on medium heat for 5-7 minutes and flip. Repeat.

Serving suggestions:

Pre-workout: Top with 1TBSP almond or peanut butter (the healthy fat will give you extra power to get your through the workout)

Post-workout: Top w/ 1TBSP honey (serves as a fast-acting/healthy carb to boost immediate muscle repair)

Make it a meal: Top w/ 1/2C plain Greek yogurt, berries & 1TBSP honey

*IF YOU'D LIKE A PERSONALIZED WORKOUT AND/OR NUTRITION PLAN, CHECK OUT MY PACKAGES! HERE