Hey Chicks!
It’s week 4 of our amazing new series “Shape Up with FIT CHICKS – Fab & Focused” airing on Rogers TV so we want to celebrate by challenging you to our week 4 Focus – Bootyful Booty time (aka a fab focus on the glutes!) !
- Complete Episode 4 of “Shape Up with FIT CHICKS -Fab and Focused” Bootyful Booty on Rogers TV (Check out local listings here)
- OR if you are not a Rogers Subscriber – no stress chicks – you can do this challenge instead!
Complete the following “Fab & Focused” Bootyful Booty workout on your own time but make sure you are working at that 9 out 10 the whole time!
You will notice like the TV series the workout below is also a total body blaster! That means we do focus on the booty but get the whole body into the game so that you blast so many more calories to make every single second of this HIIT (High Intensity Interval Workout) count. So lets get to it chicks!!
“FAB & FOCUSED” BOOTYFUL BOOTY TIME WORKOUT
WARM UP – Start with a 5 minute warm up – dynamic stretches like jogging, jumping jacks, arm swings etc. to get that blood flowing!
WORKOUT: Each move is 45 seconds followed by the focus move (the BOOTY move) which is one minute long complete it and move on to the next – try to limit breaks to 15 – 30 seconds in between sections get a real HIIT workout and burn on!
Push Ups – 45 seconds (lets get them out of the way;)
High knees in place – 45 seconds
Side Lunges – 1 minute (Alternate sides or do one minute each side to really feel the booty burn – see video below)
Alternating reverse lunges with a side shoulder raise – 45 seconds
Standing Mountain Climbers – 45 seconds
Figure 8 squats – 1 minute (see video below)
Plank – 45 seconds
Skaters moving side to side – 45 seconds
Table top donkey kicks – 1 minute (Feel like your heel is going to go through the ceiling and try to keep leg at 90 degree angle)
Rest for 1 minute and then repeat the entire circuit!
Oh and make sure you add a BIG smile and be happy cuz you are doing something great for YOU, your health and are Living La Vida FIT CHICK!
Have a fierce weekend!
Your Head Chick, Amanda xo
PS. Exciting News! You can still take advantage of our early chick rates until April 30th for our upcoming May Fit & Fierce Retreat AND our May Bootcamps are now posted online!! Hope to see y’all next month 🙂
