Bikini Bum Workout

By Lee Funke

Published 6/7/2016 • Updated 11/27/2020

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TEAM – we are only 3 days into the Summer Sweat Series and DAYUM. I am so inspired by the amount of people that are participating in this year’s SSS. Makes me want to have everyone over for one big giant dinner featuring FFF’s Cashew Chicken Quinoa Bake followed by AK’s Blueberry Breakfast Cookies for dessert.

This past weekend was SO MUCH FUN. Ambitious Kitchen and Fit Foodie Finds hosted the Summer Sweat Series launch party on Sunday morning in Minneapolis and just had so much fun. 1. I was swimming in sweat, 2. I got to drink rose after my workout, and 3. the swag bags were INSANE. It was so fun to have Marissa from Finish Line at the party because she gave a way a bunch of pairs of shoes from FL.com and even got sweaty with us! I’m planning an entire SSS launch party recap, but I did want to share one sneak peek photo.

Today I am excited to share a bonus workout as part of the Sweat Series! Monique and I got lots of feedback last year that more and more people LOVE bodyweight workouts that can be done anywhere with no equipment. I travel a lot and I get it…Bodyweight workouts are the best when you are on vacation or simply don’t have access to a gym. This workout specifically is all about that bikini bum. Werk dat booty, people! We’re talking squats, lunges, glute bridges, and more squats.

You guys can thank Lindsey from Nourish, Move, Love for this one! It’s circuit based —> 20 reps of each exercise and 3 rounds!

What I’m wearing: adidas Pure Boosts | adidas Tech Fit Tights | adidas Keyhole Training Tank (similar)

Bikini Bum Workout

Equipment Needed: Bodyweight

Description: Complete 20 repetitions per exercise, 10 repetitions per leg on the single leg exercises. Repeat entire circuit x 3 sets.

Warm-Up: Warm Up: Walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.

Circuit

Air Squats

1. Start with your legs shoulder width distance apart, arms comfortably at your sides.
2. With weight in your heels, chest lifted perform a squat; bringing your arms/hands forward toward your chest.
3. Keep your butt back and chest lifted as you push up, pressing your hips up and forward.
4. Return to standing position.
5. Squeeze your butt at the top.

Curtsy Lunge + Side Leg Lift

1. Stand with your feet together, arms comfortable at your sides or together in front of your chest.
2. Brace your abs and then lunge your left leg behind your right leg, until your left knee is about six inches from the floor.
3. From lunge, immediately lift your left leg out to the left side, keeping it straight and foot flexed.
4. Slowly lower your left leg back into a curtsy lunge; repeat for 15 reps. switch sides, lunging your right leg back and then out for 15 reps.

Sprinter Lunge

1. Take a large step backwards with your left foot and lower your body towards the floor into a reverse lunge.
2. Bracing your core, push your left foot back into a low lunge. Your back leg should be straight and engaged.  
3. Explode back up by pushing through the heel of the stationary leg and raise your arms straight above your head. That’s one rep.

Squat + Donkey Kick

1. Start with your legs shoulder width distance apart, arms comfortably at your sides.
2. With weight in your heels, chest lifted perform a squat; bringing your arms/hands forward toward your chest.
3. Keep your butt back and chest lifted as you push up, pressing your hips up and forward. Return to standing position.
4. Bend your right knee to 90 degrees and kick it straight back towards the wall behind you.
5. Bring knee back into starting position and back to initial squat position.
6. Repeat squat and donkey kick back with your left foot. Continue to alternate legs with a squat between each kick back.

Floating Skaters

1. Start standing in an upright neutral position, arms resting at your side.
2. Leap from your left foot laterally across and land on your right leg.
3. Continue to jump side to side exploding from one foot to another.
4. As you get comfortable continue to increase your speed and lateral distance.

Table Top Glute Stamps

1. Start in a tabletop position, knees under hips, hands directly under your shoulders.
2. Place dumbbell behind one knee bent at 90 degrees, flex foot and thrust foot up into the air activating your glutes and hamstrings.
3. Perform all reps on one leg and switch legs for the second set.

Table Top Straight Leg Curtsy Lifts

1. Start in a tabletop position, knees under hips, hands directly under your shoulders.
2. Lift and extend one leg, pointing your foot towards the wall behind you.
3. Keep your hips level. Cross your extended leg back behind your planted knee.
4. Raise back up and extend.
5. Lift and lower for desired reps and then switch legs.

Single Leg Glute Bridge

1. Lie on your back. Stretch your arms to the sides and bend your knees placing your feet flat on the ground.
2. Straighten one leg and keeping it raised, lift your hips evenly.
3. Push down through your planted foot and point the toes of your raised foot to the ceiling.
4. Raise and your lower hips while you keep your leg lifted.
5. Switch legs after first set.

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.

This post is sponsored by Finish Line and adidas. I was compensated and all opinions are my own. Thank you for supporting Fit Foodie Finds and I hope you are enjoying the Summer Sweat Series! 

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