It has been a little while since I have shared one of my workouts with you! You see… I have been getting into the habit of taking group fitness classes, which has taken over a lot of my gym sessions. I guess that is not a bad problem per say, but it just does not leave much room for creating workouts of my own.
Last Friday, I planned to attend an afternoon Fitness Pilates class, then realized I had the wrong time jotted down once I got there. Spontaneous workout time!
Since I have been running a lot lately, I decided to mix it up and do an elliptical workout instead. I did not have a lot of time, and also wanted to work out the gluteals, so I decided to combine them. While scrolling the already existing workouts on the elliptical machine, I found one targeting the booty, tweaked it a little and went for it.
Booty Blaster Cardio + Lunges Workout
After thirty-five minutes on the elliptical, I felt good but really wanted to feel my lower body burn.
Have you ever tried the revolving step mill machine? This is not your average StairMaster. The steps resemble actual stairs, and the revolving speeds can get pretty intense. Without fail, even five minutes on this machine has me dripping! If you have a gym equipped with one of them, go on and give it a try sometime.
I finished working out the booty with two sets of lunges. It had been a while since I had done them, so I went all out and added dumbbell free weights. The weight you use totally depends on what you are comfortable with, but I always try to stick to 10s and max out at 15s.
Hold a weight in each hand and simply lunge forward and back, one foot at a time. Click here for a demonstration. One right and one left equals one set, and you want to total twelve. After a quick break, repeat with side lunges.
If want more, repeat one more set of lunges: front and side! If you do, I promise that you will leave feeling like J-Lo.
Whenever I needed to give my lower body a rest, I kept my heart rate up and workout going by adding in some free weight arm exercises. I often tend to throw in biceps, shoulders and triceps, but do not worry about a certain set of reps if that is not my focus of the day.
I finished my time at the gym with a few minutes of abs and was in and out of there in about an hour and fifteen minutes.
Not too shabby!
Like usual, I came home with a hungry belly. I was craving vegetables and threw whatever I could find already prepped in the refrigerator into a wrap.
• Cajun deli turkey
• Havarti dill cheese (amazing!)
• sliced green peppers
• sliced mushrooms
• spinach tortilla
• drizzle of Ranch dressing
It was one of my favorite wraps yet!
Since I am just getting around to posting this right around lunch, I might just have to repeat it.
Hope you have a good rest of your day! Let me know if you get to try the workout… and if your booty loved or hated you for it. 😉
Rachel @ RachelRuns29.11
You aren’t kidding, those stair machines are killer. I’m drenched in no time. You’ve inspired me to get on one today!
It’s such a love/hate relationship! Glad you appreciate the sweat. 🙂
I’ve heard that the stair master can make your calves big… is that true or just a myth?
This sounds like an amazing routine! Can image the pain the next day though!
Think I better give this a go, Thanks for sharing!
ps. That wrap looks very tasty!
It would help to end your workout with some stretching! Get those hamstrings, glutes, and quads for sure!