Fitness Magazine

Surfer Booty Lift Workout

By Tatiannalovingfit @lovingfit

Oct 6, 2011 by

Firm Butt Workout

Today’s workout was a complete torture. When I was done, the back of my back side was in shock! I combined 4 exercises to target the same muscle groups. In this routine I mainly focused on booty and thighs, the legs also got a great burn. I found this new exercise that I’ve never done before and I really enjoyed it, so I am going to incorporate this exercise more often.

This workout was about 30 minutes long, interval training. I was really struggling here and on the last round I was loosing my form a bit ( and it’s very important to have a proper form in any workout ), but I still kept pushing. I will post my scores at the end of the post.

In this workout I used a set of 10 lbs dumbbells, and my Lebert ( pink toy

:)
), I just can’t call it a workout equipment because it’s so pink. But you don’t need to use the equipment I was using, you can substitute it with two chairs.

I explain all of the exercises in the video.

Workout Explanation

Set your timer ( I am using Gymboss Max ) for two intervals of 15 seconds ( rest interval ) and 1 minute ( maximum effort ) for the total of 24 rounds. There is 6 exercises in this sequence but 2 of them performed on each side, so you will go through the routine 3 times.

  • 1. Back lunge & Kick Up ( one leg per interval )
  • 2. Side To Side Low Lunge
  • 3. Surfer Burpee ( the new exercise I told you about, I found it on Men’s Health website )
  • 4. One Arm Row ( one side per interval )
  • 5. Dips
  • 6. Leg Lifts

Always remember that in order to have great results from your workout, you have to follow a good nutrition plan, because your diet is 80 % of your effort, and workouts are only  20%.  I have a post about My Complete Guide To Nutrition.  Depending on the results that you would like, it is also very important to know about your pre-workout and post-workout meal.  If you are trying to loose weight, then you should only have a Whey Isolate Protein shake an hour before your workout, and nothing after your workout for at least 2 hours.

If you are trying to gain muscle then you can have a Whey Isolate Protein Shake 30 – 45 minutes before and right after your workout.   If you would like to find out more about Whey Isolate Shake, I have a post about is as well ” The Key Benefits Of Whey Isolate Protein Shake “.

My scores for this workout

1) Right Leg – 16, 16, 13 Left Leg – 18, 16, 14

2) 29, 27, 24

3) 9, 9, 9

4) Right Side – 17, 16, 14 Left Side – 17, 18, 16

5) 15, 13, 13

6) 11, 12, 10

Share your scores!


The Lebert Equalizer Total Body Strengthener

PHP FreelancerPHP Freelancer

You Might Also Like :

Back to Featured Articles on Logo Paperblog

These articles might interest you :

  • Big Food Giants Manipulate Public Health Policy in China

    Food Giants Manipulate Public Health Policy China

    Coca-Cola is at it again. As soda sales decline in the United States and Europe, beverage companies look to emerging economies like China for growth. And, it... Read more

    The 15 January 2019 by   Dietdoctor
    DIET & WEIGHT, HEALTH, HEALTHY LIVING, MEDICINE
  • Jewellery for a Precious You

    Jewellery Precious

    Jewellery is always close to a woman’s heart. It completes her look and boost confidence. Considering the changing trends in jewellery fashion, it becomes... Read more

    The 15 January 2019 by   Dr.jenifer Sayyed
    LIFESTYLE
  • Rajshri Productions’ Next Is A Film On Friendship | Hum Chaar | Trailer

    Abhishek Dixit’s debut feature film Hum Chaar is a Bollywood film made under the banner of Rajshri’s film. Hum Chaar is written and directed by Abhishek Dixit. Read more

    The 15 January 2019 by   Themoviean
    ENTERTAINMENT, MOVIES
  • Saint Paul the First Hermit

    Saint Paul First Hermit

    Today is the feast day of Saint Paul the hermit. This is a sweet and delicate Oatmeal Bread topped with rolled oats and naturally sweetened with agave. Saint... Read more

    The 15 January 2019 by   Veronica46
    FOOD & DRINK, RECIPES
  • Irupathiyonnaam Noottaandu | Teaser | Pranav Mohanlal | Arun Gopy

    Arun Gopy’s Irupathiyonnaam Noottaandu is an upcoming Malayalam action-drama feature film starring Pranav Mohanlal and Zaya David in the lead roles. Read more

    The 15 January 2019 by   Themoviean
    ENTERTAINMENT, MOVIES
  • A Year Of Body Positivity

    Year Body Positivity

    Last January, as I sat there on New Years eve all set to make the same old resolutions I've made year after year for as long as I can remember, I realised how... Read more

    The 15 January 2019 by   Sparklesandstretchmarks
    DIARIES, SELF EXPRESSION
  • Garden Bloggers Bloom Day – Jan 2019

    Garden Bloggers Bloom 2019

    Euphorbia rigidaWhen I went out to take the photos for this blog post I was surprised at how much was in flower dotted around the garden. Read more

    The 15 January 2019 by   Patientgardener
    GARDENING, HOME