Who’s ready for March?!
I’m kicking off the new month (which means spring/summer are just around the corner!) with a challenge to help boost your current fitness routine and tone those legs + buns. Bikini season, we’re coming for ya!
So this is how it works: During the entire month of March, complete this workout 3 times a week with a day of rest in between. You can add weights, resistance bands, kettlebells, etc. - whatever challenges you.
These moves will burn calories, torch fat, and help build long, lean muscles that will keep burning fat for you 24/7. I mean, who doesn’t want that?!
Here’s what you do:
Squats (5 sets of 20)
How to do them: Keeping your feet hip distance apart, back straight, and core engaged, slowly sink down like you’re sitting on an invisible chair. Squeezing your butt and pushing through your heels, come back to a standing position, continuing to squeeze your glutes. This is one rep.
What they can do for you: Squats are one of those compound movements that work your entire lower half. Think core, legs, glutes, and lower back. By keeping a good SQUEEZE and really focusing on the muscles you’re using, you can lift, tone, and even build your booty. Hollaaaaa.
Rear Lunges (5 sets of 10 per side)
How to do them: Starting in a standing position, bring one leg back, dropping your knee towards the floor until it’s at a 90 degree angle. Pushing through your front heel (not the back foot) and squeezing your glutes, come back to a standing position. This is one rep. Once you’re done with one side, switch to the other.
What this can do for you: While lunges SUCK (not gonna lie), they’re great for increasing balance, working your core, and lifting/toning your butt. You’ll also get a good burn in your thighs and calves, which never hurts. Well, it does, but in a good way.
Kickbacks (5 sets of 10 per side)
How to do them: Get on all fours on the floor. Keeping your back straight and core and glutes engaged, bring one leg up at a 90 degree angle, like you’re trying to push an invisible ceiling. Slowly bring your leg back down. This is one rep. Once you complete all the reps for one side, switch to the other.
What this can do for you: Kickbacks are awesome for toning the bottom (“crease”) of your butt. Hello, perky tush!
Fire Hydrants (5 sets of 10 per side)
How to do them: Starting out the same way as the kickbacks (on all fours), engage your glutes and core and lift your bent leg to the side, like you’re “peeing on a fire hydrant”. Focus on the squeeze the whole time, slowly bringing your leg back down. This is one rep. Once you complete all the reps for one side, switch to the other.
What this can do for you: While the kickbacks are great for the under-tush area, fire hydrants are amazing for toning and building the outer glutes.
Good Mornings (5 sets of 20)
How to do them: Standing with your feet slightly wider than hip distance apart, slowly hinge at the hips and drop down like you’re stretching your hamstrings. (Imagine someone is behind you pulling your hips as you sink down.). The key with this move is to keep your back flat, core tight, and SLOWLY go down into the movement. The more time your muscles are under tension, the more they’ll grow and tone up. Once you feel a good stretch in your glutes/hamstrings, squeeze your butt and come back up. Remember, always keep your back straight and core tight to prevent injury!
What this can do for you: Good mornings are another one of those moves that are great for lifting your butt. They also work the core and lower back (bye-bye, love handles!).
Gluten Bridges (5 sets of 20)
How to do them: Laying on your back with your legs hip distance apart and feet slightly out-turned, bring your legs to 90 degrees. Tighten your core and squeeze your butt muscles to bring your torso/hips into a straight line. Hold this squeeze for 1-2 seconds and then slowly lower back down. If you don’t feel the burn after a few reps, spread your legs/feet a bit more to engage the glutes.
What this can do for you: Glute bridges (AKA “hip thrusts”) are one of my all-time fave moves for building and toning the booty. It works all of your glutei muscles at the same time, while also working your core. Talk about a double win!
Alright - now doesn’t that sound like fun?! Hahaha! I promise, by the end of the month, your lower body will THANK YOU for making this challenge a priority.
I do want you to remember that you can workout all you want, but if you’re not putting in the work in the kitchen, you won’t see any changes. Have you ever heard the saying , “You can’t out train a bad diet”? Well it’s 110% TRUE! So really focus on dialing in portions, cutting back on processed/fast foods, and keeping your meals BALANCED (with healthy fats, lean protein, and complex/fiber-dense carbs). It’ll make all the difference!
Let’s do this, babes!