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Booty Blaster At Home Workout


There are days when we are short on time and really want to get a workout in, but can’t make it all the way to the gym and back in time before our meetings or commitments.

There are also days when we have the time to workout and feel like getting a good workout, but really don’t want to step foot at the gym at all.

And then there are days when we really want to workout, but there is no gym available to us. (This one’s my least favorite scenario!)

Has this ever been you?

It sure has been me. And many a time.

For all those times when working out at the gym is not really an option, there is a great solution: at home workouts.

Best kept secret? Barely. BUT, a lot of us sometimes forget that this is a very viable option when the gym is not, and that we can actually get a great workout in if we do it right.

We don’t need a lot of things to make at-home workouts successful. All we need is a decent sized space to move around and a few easy-to-store staples that can work our muscles and get our heart rate going.

Booty Blaster At Home WorkoutFor me, these staples are:

Booty Blaster At Home WorkoutSimple. Affordable. Effective.

Those items I mentioned above are all things I currently store in my house, having them available to me for all those times when I don’t want to, or can’t go to the gym.

I also sometimes bring some of these handy-dandy workout gadgets with me when I travel (exercise bands and jump rope), because not all hotels have gyms available for their guests, and so these come in real handy.

A girl must find a way to get a workout in even while traveling, right? Because workouts have a way to help us feel a lot better physically and mentally, while also keep our minds sharp and clear. And I don’t know about you, but I don’t like to skip this wonderful, all-natural “therapy” too much!

And speaking of travel, another thing I love to do is bring pre-packaged supplement Ziplog baggies with me to mix with water in a shaker bottle at the hotel room in the morning. This way, I have quick and easy nutrition first thing after waking up, to keep me from getting “hangry” and to help boost my energy.

I love packing My Go-To Protein Smoothie recipe in Ziploc bags, as its nutritional content is fantastic and this particular supplement mix never hurts my belly.

Go-To Protein Smoothie
Go-To Protein Smoothie

I pack a Ziploc baggie for every morning we are out of town, both for myself and for my husband.

Our favorite supp from this mix is collagen peptides. This wonderful ingredient is not only packed with protein, but it also has amazing health benefits that we cannot live without.

From collagen peptides, we’ve personally experienced:

  • Glowing skin
  • A more youthful appearance
  • Joint health
  • Tendon & bone strength
  • Healthy cartilage
  • Increased athletic performance
  • Improved digestion
  • Gut health
  • Deeper sleep

If that is not an impressive list of health benefits, then I don’t know what is. We are in LOVE with our Vital Proteins collagen peptides, and we do not go one morning without it. Even when we travel. And for traveling, Vital Proteins also sells the cutest collagen peptides stickpacks that you can easily pack and take on-the-go with you for convenience (these are great if you’re looking into saving space). Easy peasy.

I like to drink my morning protein shake right after waking up, before my workout, as it gives me the right amount of energy I need to power through a great workout without making me feel too full.

And for those days when a gym is not an option, but we still want to work on our fitness, I have a great at-home workout I want to share with you! One that I like to do at home or in a hotel room, after drinking my morning protein shake.

I like to call this workout: BOOTY BLASTER WORKOUT!

Booty Blaster At Home WorkoutBecause you’ll do just that…blast your booty! You’ll help your booty grow and get rounder, which lets be real, is every girls’ dream.

I love this Booty Blaster workout, because it is effective and it laterally takes less than 30 minutes from beginning to end. Talk about perfection on a schedule.

Below I list all of the exercises and reps you need to do for it, along with a detailed description for each exercise.

Booty Blaster At Home WorkoutAlso, I recorded a video of me doing my Booty Blaster workout, to make it easy for you to follow along. Find it at the bottom of this post!

Hope you love it.


What You Need for This Workout:

What You’ll Be Doing In This Workout:

  • Warm-up
  • Squat with Bands
  • Single Leg Squat with Bands
  • Single Leg Deadlift
  • Glute Kickback
  • Butt Lift
  • Bodyweight Squat

Find the number of sets and each exercise’s description below!

WATCH FULL EXERCISE VIDEO!


BOOTY BLASTER WORKOUT

WARM UP

  1. Side squat walks (with band)  – 10 reps
  2. Air squats (with band) – 10 reps
  3. Standing side kicks each leg (with band) – 10 reps
  4. Standing back kicks each leg (with band) – 10 reps

Repeat above exercises 3 times. 

FULL WORKOUT

SQUAT (WITH BAND)

3 sets of 10 reps
30 second rest in between sets

  1. To begin, first place long resistance band around your neck, so that the rest of the band hangs through your shoulders towards your feet. Step with both feet, hip width apart, on the exercise band, and stand straight.
  2. Hold on to the exercise band using both hands and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.
  3. Begin to slowly lower your body by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.
  4. Begin to raise your body as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
  5. Repeat for the recommended amount of repetitions.

SINGLE LEG SQUAT (WITH BAND)

3 sets of 10 reps
30 second rest in between sets

  1. Stand with your torso upright and place a long resistance band around your neck so that the rest of the band hangs through your shoulders towards your feet. Step on the exercise band with your right foot, and keep your left foot at the same level, hip width apart. This will be your starting position.
  2. Step back with your left leg around 2 feet or so from the right foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
  3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
  4. Repeat the movement for the recommended amount of repetitions and then perform with the other leg.

SINGLE LEG DEADLIFT 

3 sets of 10 reps
30 second rest in between sets

  1. Stand on one leg, on the same side that you’ll touch the ground with your hand.
  2. Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering your hand until you are parallel to the ground, and then return to the upright position. Repeat for the desired number of repetitions.

GLUTE KICKBACK

3 sets of 10 reps
30 second rest in between sets

  1. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
  2. As you exhale, lift up your left leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
  3. Go back to the initial position as you inhale and now repeat with the left leg.
  4. Continue to alternate legs until all of the recommended repetitions have been performed.

BUTT LIFT

3 sets of 10 reps
30 second rest in between sets

  1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
  2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
  3. Slowly go back to the starting position as you breathe in.

BODYWEIGHT SQUAT

3 sets of 10 reps
30 second rest in between sets

  1. Stand with your feet slightly more than shoulder width apart, this will be your starting position.
  2. Begin the movement by flexing your knees and hips, sitting back with your hips.
  3. Continue down to full depth if you are able, and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

Favorite post-workout treat:
Banana Protein Paleo Waffles

Banana Protein Paleo Waffles


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Booty Blaster At-Home Workout


Thank you Vital Proteins for sponsoring this post!


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Mariel Lewis
I'm an avid Paleo blogger passionate about health and fitness! I love cooking with natural ingredients. This passion drives me to dream up fun culinary creations that not only nourish the body but taste great! Eating healthy doesn't have to be a drag, try some of my Paleo recipes and let me know what you think!

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