Remember back in July and August, when the thought of putting on jeans and going out in the wretched heat seemed like torture? Well, those days of loose linen pants or shorts and (for the ladies) skirts and empire-waist sundresses are long gone.
Baby, it's cold outside. We've got to squeeze our Badasses into those warm jeans. Unless your jeans of choice are MC Hammer-style baggy, this means your tush is on display. So what are you gonna display - a tight Badass or droopy drawers?
I say the Badass Army recruits need to aim high - by putting in the work needed to keep that Badass high and tight! Today's workout will help get you there, with lots of lunges, step-ups and other glute-squeezing moves. This one is not for the faint of heart, but this is the time of year when we can all use a challenging workout to make up for all of those food- and alcohol-filled holiday parties.
You'll need a Bosu ball, a large resistance ball, a medicine ball, dumbbells and a short resistance band. Now get to it - your jeans are waiting...
'These Ain't no Mom Jeans' Badass Builder Workout
Warmup
- 30 seconds of mountain climbers
- 30 seconds of jumping jacks
- 30 seconds of mountain climbers
- 30 seconds of running in place with high knees
Lunge Circuit
Walking lunges with dumbbells: Perform walking lunges while holding 5- to 15-pound dumbbells in each hand. Do 15 lunges forward and 15 lunges back in the other direction.
Curtsy lunges: Step the right foot forward and over to the left, and drop into a curtsy. You should feel the squeeze in your right glute/thigh. Push back up off that right foot. Now step the left foot forward and over to the right, and drop into a curtsy. That's one rep. Use the dumbbells for an added challenge. Do 10 lunges forward and 10 back in the other direction.
Jump lunges: Start in a lunge position, right foot lunging forward. Jump up, and in the air switch your legs so that you land with the left foot lunging forward. Keep the chest up, jumping with control. Do 20 reps.
Walking lunges with medicine ball rotation: Perform walking lunges while holding a 6- to 10-pound medicine ball out front. As you lunge forward with the right leg, rotate the medicine ball to your right side, engaging your core. Now walk into a left lunge and rotate the medicine ball to your left. Continue the rotations from side to side as you lunge. Aim for 20 lunges.
Cardio burst: 30 seconds of mountain climbers, 30 seconds of jumping jacks, 30 seconds of running in place with high knees.
Squat Circuit
Regular Squats: These can be done on the floor or on top of the Bosu for a more challenging workout. With feet hip width apart and the chest up, lower down into a deep squat and come back up. Do 40 reps. Yes, 40.
Side squats with resistance band: Place the short band around your ankles, and step the feet apart about six inches or until you feel tension. That's your starting point. Now take 10 little steps wider to the right, never letting the tension get lighter than where you started. After 10 steps, squat low for 20 reps, keeping the band taut, and then take 10 steps back to the left.
Sumo/Plie' squats: Place your feet wider apart, wider than shoulder width, and angle the toes out to the side at about 45 degrees. Lower straight down into a deep squat, and as you come back up with control feel the glutes squeeze. You'll also feel this in your inner thighs. Do 40 reps. Yes, 40.
Weighted one-legged squats: With a dumbbell of 5 to 10 lbs in each hand, place the left foot on top of the Bosu and the right foot on the floor - about 6 inches from the Bosu. Withe the dumbbells on your quads, squat low and come straight up, feeling the squeeze in your left leg and glutes. Do 20 reps on that side, then switch sides and do 20 reps.
Cardio Burst: 30 seconds of jump lunges, 30 seconds of running in place with high knees, 30 seconds of jumping jacks.
Hamstring Circuit
Hamstring curls, with a resistance ball: Lay down on a mat, chest side up. Put your feet up on the ball, positioning it so that your calves are on top of the ball and your toes are flexed with toes pointed up to the ceiling. Now lift your hips and keep them raised as you user your hamstrings to roll the ball in toward your Badass. With control, and with hips raised, roll it back out. That's one rep. Do 25 reps.
Dumbbell hamstring curls: Place a heavy dumbbell between your feet, and grip it with your feet (a partner helps to set the bell in place). Slowly curl the dumbbell up, squeezing the hamstrings, and then lower it back down until your shins are parallel to the floor. Do 15 to 20 reps.
Deadlifts: Stand tall with feet slightly wider than hip width, feet pointed forward. The knees are 'soft,' or bent slightly. The back should remain in a straight, flat line (see left). From standing position, with dumbbell or gripping a weighted bar put the chest out and slide the shoulder blades down to keep the shoulders from hunching or rounding forward. As soon as the bar or weight gets just below your knees, come back up and squeeze the glutes. Do 20 reps.
Side glute lift: Grab a stable pole or weight machine and place the short resistance band around your ankles. Keep the right foot plated on the floor and pull your left foot out to the side until you feel tension. That's your starting point. Now lift the left foot out and up, leading with the side of the foot. You should feel the burn in your left outer thigh and glute. Do 20 reps, then switch and do the same on the right side.
