Menu

It’s that time of year, when shorts get shorter, christmas parties are in full swing and bikinis are classed as acceptable street wear. Well, ok, maybe not the last, but if you’re anything like me – my bikini collection sure is giving my active wear a run for it’s money. To help you feel a little more comfortable showing off your gorgeous bods’ this summer, I’m spilling my “at home bootylicious workout”  for a tight toosh in under 10 minutes! No equipment needed, just some space on your floor, a chair, and away you go.

See you in 10, I’ll have your virgin mojito waiting, trust me you will have earnt it.

The workout

 20 Squats

Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles. Extend arms out straight so they are parallel with the ground or on hips if desired. Send hips backward like you are about to sit. As your knees start to bend. Push your hips down and back, descend as far as you can whilst keeping a straight spine and your chest open.

10 lunges – left leg forward

10 lunges – right leg forward

Start with your feet together, abs engaged and spine in neutral alignment. Step forward about 2 feet and immediately bend your knees until you reach a 90 degree bend in the front knee, keeping the back heel lifted. Then, push back to the starting position.

15 donkey kicks – left leg

15 donkey kicks – right leg

Start on all fours, Bend one leg to a 90 degree knee bend, then lift your knees few inches higher maintaining a slight abdominal engagement and a neutral spine. Lower knees to 90 degrees again and repeat.

10 straight leg donkey kicks – Left leg

10 straight leg donkey kicks – Right leg

Start on all fours. Kick leg out straight behind maintaining a slight abdominal engagement with foot flexed. Raise leg higher keeping core engaged and glutes tight. Lower and repeat.

20 elevated bridges on chair.

Lay on your back with your feet on a chair, hip width apart. Press your hips up to the ceiling trying to maintain a steady balance, core engaged and tight glute muscles. Lower and repeat.

10 Pushups (knees or toes)

Bend your elbows towards the side of the room and lower your body towards the floor. Pause at the bottom, then press your body away from the floor until your arms are straight again.

Repeat 3 times 

lunge

Squat

Donkey kicks

Bridges

Straight leg donkey kicks

Pushups

 

SHARE
|

author

Brooke Meredith

Brooke Meredith, is the passionate founder and Editor-In-Chief of A Conscious Collection Magazine. A glowing representation of wellness, and an advocate for healthy living. Brooke’s passion for health and wellbeing began following the discovery of her own intolerances and health ailments. Her house soon became a hub for recreating healthy versions of her favourite recipes, and soon her home was filled with an abundance of nourishing, nutritious whole foods. A certified Health Coach, Brooke’s passion lies with helping others become the best version of themselves and created A Conscious Collection to nurture, empower and inspire. As an Australian model, Brooke lives and breathes wellness, understanding the direct correlation between looking and feeling your best, which comes with a life in balance. When you can pry her away from working on all things ACC, you’ll find her fleeting around the globe on wellness escapes, enjoying three hour brunch dates with girlfriends and diving mouth first in to her famous healthified chocolate brownies.

NEXT POST

»

Related