Workout Wednesdays: Make That Booty Work

It’s that one thing that people look at when you back is turned. Not your hairstyle, or shoulders, or outfit. But your booty! We’re all aware of it too. Ladies, when we go shopping the only reason we buy jeans or shorts is because they make our butt look good. Deny it all you want but it is the truth! Men, not really sure what your thought process is when you buy jeans. However, in a swimsuit it is a different story. While jeans give you a little lift, swimsuits do not help you whatsoever. THANKFULLY, there are exercises that workout those muscles and give you that fine booty.

Wide Squats

Wide Squats are like a regular squat except your legs are spread farther apart, and more at your sides rather than in front of you. Do 3 sets of 20.

Bridges

For bridges, start out with your back flat on the ground and your knees bent up. Lift your back and butt into the air while keeping your arms, neck, head, and feet flat on the ground. You could also keep only your heels on the ground and I tend to feel more if I do this. Do 3 sets of 25

Donkey Kicks

The name and image describe this exercise pretty well. Start down on all fours, and do a kickback motion with your leg. Do 3 sets of 25.

Side Leg Extensions

These start out in the same position as the donkey kicks, but instead of kicking in a backwards motion, raise your leg out to the side as seen in the picture. Do 3 sets of 25.

ABS-olutely Stimulating

Everyone dreams about having a six pack, but reality is that most people don’t. I wish it was as easy as laughing so hard that the six pack would just form, but unfortunately it is not. Here are some ab workouts that I like to do (and that will hopefully lead to that six pack I’ve been dreaming of).

Reverse Crunches

Reverse crunches are crunches…in reverse. Rather than bringing your head up to your knees you bring your knees back towards your head. If you are a beginner, crossing your legs will make this exercise less straining. I typically do 3 sets of 25.

Russian Twists

Most of you have probably heard of these as they are a fairly common ab workout. You bend your knees and raise your feet slightly off the ground, and twist back and forth. You could also use an exercise ball to work your ab muscles even more. I typically do 3 sets of 40.

Penguins

The name of this exercise says it all. You bend your knees back and tap the sides of each feet with your hands, and it really does feel like you are waddling like a penguin would. If you put your feet so that they are touching, it works your abs better. I will do 3 sets of 100 (50 each side).

Crunches

Most people already know how to do these. The picture shows it pretty well. I do 4 sets of 25.

Side Crunches

When first introduced to these in high school, my best friend said she felt like a ‘fish out of water’ while doing these. The main goal is to get your legs and shoulder off the ground as illustrated in the above picture. I do 2 sets of 25 on each side.

Leg Raises

These are my least favorite exercise. It is pretty simple and there is not much to explain. You lay flat on your back and lift your legs slightly into the air and hold it there. I usually try to hold it for 1 minute, but I usually take a rest at 30 seconds.

Hopefully these exercises will help you get those abs of steel. What are some of your favorite ab workouts? Let me know in the comments below. Until next time lovelies!

Workout Wednesdays: Flex Those Pecs

Let’s be real here. Everyone always finds it sexy or fun to be able to do this.

Who doesn’t? However, it will not happen over night. Hard work, exercising daily, and eating right. And just like with any other goal… commitment.

Unfortunately, our chest exercise knowledge is basic and we are at a beginner level. So what we ended up doing was asking one of our friends to give us a few beginner chest exercises, to which he happily agreed. Eventually, we hope to get to heavier weights and more challenging exercises.

Wisco Girl 4 Beginner Chest Exercises

Push Ups

Keep your body in a straight line throughout the movement.

3 Sets 10 Reps 30 Second Rest

Image From Pop Sugar

Incline Dumbbell Flyes

Slowly lower the dumbbells to the sides and when you feel a stretch in your chest, bring them slowly back up. Be careful not to go too far or you may hurt yourself.

3 Sets 10 Reps 60 Second Rest

Image From Miss Athletique

Bodyweight Dips

Make sure your torso stays perpendicular to the ground. Keep this posture throughout the movement. Be sure to lower yourself as far as possible.

3 Sets 10 Reps 60 Second Rest

Image From Fitness Purity

Dumbbell Bench Press

Lower the dumbbells to where they are outside of your shoulders then push them back up.

3 Sets 10 Reps 60 Second Rest

Image From Womenly

What level are you at? Any pointers for these beginners in their muscle building journey?

Until next time lovelies!

Who Else Wants to Enjoy Their Workouts?

When people say they love working out, you always ask about their routine…and it turns out to be crazy. So crazy that if you tried it you would surely die. The first thing I ask is ‘how can you enjoy that?’. At first, they didn’t. They hated it but they stayed focused on their goal, walking away from each workout with a major sense of accomplishment. And now, it is like breathing. However, in those grueling early days, there were a few things to help them get through to the next day.


Setting the Mood

Finding the right music for your workouts is important. It helps you get into the mindset of ‘yes, I can do this’ and gives you a positive outlook. It does not have to be one specific type of genre either. Country, pop, rock, heavy metal, it all depends on your personal preferences.

I have a mixed playlist for different types of workout days. I like to listen to different music depending on the type of exercise I will be doing. For example, if I am running that day, I like to listen to songs that keep me running and that are upbeat. While if I am lifting weights, I like to listen to hard core songs that empower me to keep me going until the end of the workout. Some of my favorite workout songs are:

Running

  • Classic- MKTO
  • Finesse- Cardi B
  • Pretty Girl- Maggie Lindemann
  • FRIENDS- Marshmello and Anne-Marie
  • 90’s Country- Walker Hayes
  • Why Wait- Rascal Flatts

Weights

  • Eye of the Tiger- Survivor
  • We are the Champions- Queen
  • Radioactive- Imagine Dragons
  • Bad at Love- Halsey
  • Gunpowder and Lead- Miranda Lambert
  • Before He Cheats- Carrie Underwood

Floor Cardio

  • Better When I’m Dancing- Meghan Trainor
  • Sorry, Not Sorry- Demi Lovato
  • No Excuses- Meghan Trainor
  • Don’t You Worry Child- Swedish House Mafia
  • T-shirt- Thomas Rhett
  • T-R-O-U-B-L-E – Travis Tritt


Buddy System

A lot of times the hardest part about getting into a healthy lifestyle is finding the motivation to do so. If you are able to find someone who is willing to work out with you, you will always have someone to hold you accountable for getting in that workout or going to the gym every day. If there is someone else involved, you are less likely to just put the gym off or say “I’ll do it tomorrow”. Having a workout buddy also makes the workout itself much more enjoyable, you can have someone to talk to and also new ideas for workouts!


Know Your Limits

There will be those die-hard gym people and are normally the first thing you see when you walk into the gym. How can you not? The girl squatting an amount of weight that would break your legs or the guy full out sprinting on the treadmill for the past twenty minutes. But remember, they did not get there overnight. There are people who go in and automatically go above and beyond what their body is capable of at that point in time. It does more harm than good.

Start out easy. Yes, compared to those gym beasts, it will look so simple that a child could do it but it is essential.

Focus on Yourself. Don’t compare yourself to anyone else at the gym. Everyone, there is at different levels and has different end goals. Do what works for you, and never feel like you’re not working as hard as anyone else there. You are there working out and that’s what matters.

Water. Water. Water. It speaks for itself, stay hydrated in order to prevent muscle cramping, pains, spasms, or slowed growth. Drinking plenty of water can also clean out toxins from your body which will help with natural weight loss.

Set goals. It will help you track your progress along the way. However, setting them weekly or bi-weekly is better than day to day. You won’t see an overnight difference, other than sore muscles. So maybe for the first week(s), your goal would be to run for five minutes out of your total cardio time.

What’re your must-have songs for your workout playlists? Share them in the comments along with any other workout tips you have!