Last week, Will and I both took Friday off from our respective jobs and headed up to his family’s lake house for a long weekend. It’s magical up in the mountains and oh so relaxing. However, I’m still in marathon/Dopey Challenge training mode, so while I was certainly going to relax, I wasn’t going to slack off.
Friday called for leg day, and since my gym filled with barbells and leg press machines was miles and miles away, I threw together a killer butt & legs workout using nothing but my bodyweight and… wait for it… paper plates! Yep! You heard that right. They make for great gliders when you’re in a pinch (or simply when you don’t own gliders, ala this girl). And so I bring you: How To Get A Killer Butt & Legs Workout Using Paper Plates!
GLUTE BRIDGES:
Lay on your back and place both feet about hip width apart. Tighten your booty and drive your hips up toward the ceiling. Pause for a second at the top and then come down to complete one rep.
GLIDER HAMSTRING CURLS:
Lay on your back and place both feet about hip width apart. Slide a paper plate under each foot and rest your heels on the plates, leaving toes pointed up toward the ceiling. Tighten your booty and drive your hips up toward the ceiling. Then, in a slow and controlled motion, glide your feet out, straightening your legs as much as possible. Pull your legs back to start for one rep. Don’t bring the butt back down to the floor until you have completed all 20 reps!
WALKING LUNGES:
Start standing with feet together. Take a giant step forward with your right foot and move into a lunge position. Shift your weight into your right leg, step forward with your left foot and go back into a lunge position. Repeat 12x per side.
SIDE GLIDER LUNGE:
Start with feet hip width apart. Place a paper plate under the ball of your right foot (keeping the heel off the floor) and sit the booty back until you are in a squat position. Keep your left leg and torso in a squat as you glide your right foot out toward the side, straightening the leg. Return to start for one rep. Complete all reps for the right side before repeating on the left side.
BODYWEIGHT SQUATS:
Start with feet hip width apart. Keeping the torso upright and the knees pointed straight ahead, sit the booty back as far and as low as you can. Squeeze the glutes to come back to your starting position for one rep.
SINGLE LEG DEADLIFT:
Start with feet hip width apart. Shift your weight into your right leg and lift your left leg off the floor. Slowly bend forward at the hips, reaching toward the floor and raising your left leg up behind you. Hinge back up to stand, but don’t allow the left foot to touch back down. For a bigger challenge, swing the left leg through and bend the knee up to the chest before repeating. Complete all reps for the right side before repeating on the left side.
DONKEY KICKS:
Start on your hands and knees (hands under the shoulders and knees under the hips). Flex the right foot and raise it up toward the ceiling, keeping the knee bent at 90 degrees. Your knee should come to about hip height. Lower down without allowing the knee to touch the floor and repeat. After 12 reps, keep the leg raised and pulse it just a bit higher for 8 quick reps. Complete all reps for the right side before repeating on the left side.
FIRE HYDRANTS:
Start on your hands and knees (hands under the shoulders and knees under the hips). Flex the right foot and raise the leg up and out to the right side (like a dog peeing on a fire hydrant), keeping the knee bent at 90 degrees. Raise the leg as high as possible, aiming for hip height. Lower down without allowing the knee to touch the floor and repeat. After 12 reps, keep the leg raised and pulse it just a bit higher for 8 quick reps. Complete all reps for the right side before repeating on the left side.
I can feel the heat coming off that booty! Is that weird? Yea… ok… it’s a little weird. But you know what I mean!
You have to check this out: How To Get A Killer Butt and Legs Workout Using Paper Plates…
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Let’s Chat:
What’s your favorite leg/booty move?
Have you ever used paper plates as gliders?
Did you notice the dog in the background of all my pics?
This post is linked up with Wild Workout Wednesday.