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  • Home
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Booty Burner – boot camp interval workout #3

February 8, 2017 //  by Di Hickman//  56 Comments

If you ask women the area they want to tone the majority are going to say “legs, and butt!”, and yes, I’m one of them. Luckily interval workout #3 from my free 31 day bootcamp is sure to light up the upper body. However it really sets fire to legs, giving you a booty burner of a workout. I admit my legs and butt are something I work on three times a week as it’s where I tend to hold my fat, thanks to genetics. Now you can’t spot reduce fat remember, but by doing exercises that incorporate strength and cardio like those in this workout (along with a healthy diet) and you’re on the way to toned lean legs!

int 3 bootcamp booty burner

I’ve already broekn down interval training workout #1 and #2 This week will be workout #3 including the modifications for each exercise. The full follow along video is available on youtube. Remember that the 31 day no excuses bootcamp is available for free, along with my free health & Fitness planner. Plus, I have so much more coming! Stay tuned.

BOOTY BURNER – INTERVAL WORKOUT #3

Interval workout #3 is a little longer than workout #1, due to single leg exercises. So bear that in mind. With the warm up and cool down stretch it’s going to take around 40 minutes. Still totally doable for most people. If you absolutely positively MUST only have a 30 minute workout then I have a couple of options for you. Reduce the rest time. The standard rest time is 15s between exercises, if you cut that out completely you save 5 minutes! Another way is to shorten the workout set time, standard is 45s so you could reduce that to 40s and save 3 minutes. Another way would be to do the first half of the workout only. Or do TWO sets of each exercise rather than the recommended three. The last option would be a better choice as it immediately saves you 10 minutes.

int 3 bootcamp booty burner

LEAPFROG

Ok we’re starting straight into the thigh and booty burner exercises. No rest for the wicked is the expression right? Stand in a semi-squatted position. So feet shoulder width apart, knees and hips bent. From that partial squat JUMP forward, twice. Then JUMP backwards twice. Now If you have more room you might want to do 4-5 jumps forward and back, but if I did that I’d be jumping into the pool here. The goal is to try to stay LOW in the partial squat to get the booty burner.

int 3 bootcamp booty burner

Modification: This is a high impact move. You want to retain the thigh and booty burner movement so stay in the partial squat and ‘walk’ the feet forward and back. Think of a wide legged Groucho Marx kind of walk. The thighs will be on fire, promise!

SINGLE LEG DEADLIFT*

Consider the leapfrog the kindle to the booty burner, now we get to set them alight! Single leg deadlifts challenge more than just your glutes though. It’s also a great move for your core and balance. Stand on one leg, with the knee slightly bent. Hinge at the hips and reach the hands towards the floor. The lifted leg can ‘float’ out behind you for balance. *Repeat on both sides

int 3 bootcamp booty burner

Modification: As with most exercises, just reduce the range of motion. Instead of coming down to the floor, instead use a chair/box in front of you to touch. If your balance is really an issue then lightly support one hand on the wall.

SCAPULAR RETRACTION – ALL FOURS

Name all the bodyweight exercises for your back? Yeah, difficult without equipment isn’t it? This exercise though is great for not only working the muscles of the upper back, but is great for re-educating the shoulders on how to move. This is a great exercise for those sitting at a desk all day! Set up on all fours as shown. Keeping the arms straight, push the floor away strongly. This should contract through the chest making the shoulder blades separate. Then, still keeping the arms straight (KEY!) pull the shoulder blades together.  This lowers the chest a little downwards towards the floor. It’s like pinching a pencil between the shoulder blades.int 3 bootcamp booty burner

No modifications for this one is it IS a modification. What’s interesting is it’s a pretty challenging movement for most people due to poor posture. I plan on breaking this movement down further in a future post. Different ways to do it etc. It’s an amazing little movement that is great as a prep for rowing or as  warm up for back strength exercises in the gym.

BOAT HOLD

Cardio, legs and upper body done, now time for core! This is totally stolen from yoga and I love navasana/boat pose for working the abs. Sit on your butt, knees bent feet on the floor and hands behind the thighs. Pull the belly in, slightly tuck in the chin, and allow the lower back to round slightly. Lengthen the arms so the torso is behind the hips. Then lift the feet off the floor, they should naturally want to lift anyway. Options: extend arms, and/or extend legs. Many people do this exercise with a straight/arched back thinking it’s work the abs, but the abs cannot contract in an extended position. *Allow the core to contract and a slight round in the back.

int 3 bootcamp booty burner

Modification: Extending the arms and legs is the full version of boat. However if that’s too much keep the knees bent (as shown), or keep a hold of the back of the thighs. For a beginner you may find it challenging enough just leaning back with the feet on the floor. So that’s a valid modification too.

QUICK HEELS

One of my bootcamp favorites is quick heels. It’s a take on a soccer drill where you tap the toes on the top of the soccer ball, but hey we don’t have a soccer ball. So heels it is! Standing, place one heel in front, then hop to switch to the other heel. Keep a little bend in the knee on landing.

int 3 bootcamp booty burner

Modification: This is cardio and high intensity. To make it lower intensity, step one heel in front. Then step the heel back to standing before switching sides. Essentially reducing the impact and intensity.

SINGLE LEG CALF RAISE*

Thighs were on fire, booty burner done now for calves of steel! I admit that calves are not something I work often as I have pretty developed calves thanks to genetics (and lots of step aerobics in the 90’s). The single leg calf raise not only works the calves strength but challenges balance too! Stand on one leg with the supporting knee slightly bent. Raise up onto the ball of the supporting leg, the lower with control. *Repeat on both sides

int 3 bootcamp booty burner

Modification: Balance is the key factor here. If balance is an issue then go to a wall (or fence) for support, or hold onto the back of a chair. Lightly place one hand on the support, try not to use it as a crutch.

PIKE PUSH UP

Sometimes called a pike push up, or a downward dog push up. Again we’re taking inspiration from yoga. We’re working the shoulders and back again here which is difficult to work with on a purely bodyweight exercise, no equipment. From a down dog or pike position, which is clearly shown below. Hands and feet down, butts (ungracefully) up! In an inverted “V” position. With the heels raised, knees soft and hands firmly on the floor. Bending the elbows, lower the crown of the head towards the floor, keeping the back flat and belly pulled in. Lower and raise with control.

int 3 bootcamp booty burner

Modification: This one is a little hard to modify and still work the shoulders/back. I’d suggest bending the knees a lot. This will lower your body’s relationship to gravity and reduce the tension on the shoulders. Try to keep the head, neck and spine in one line.

WINDSHIELD WIPERS

A pilates favorite of mine for working the obliques. Lie back, with arms outstretched to sides, knees bent to 90° and shins parallel to the floor. Ideally, have the knees directly above the hips. Keeping the shoulders and arms grounded to the floor, rotate at the waist allowing the knees to fall halfway to one side, then lift back to center and repeat the other side. Control the lower/lifting of the legs. This can be done with straight legs for an advanced version.

int 3 bootcamp booty burner

Modification: Beginners may need to reduce the range of motion. Maybe only lowering a quarter of the way towards the floor. Another modification would be to have the knees closer towards the chest rather than the knees above the hips.

[tweetthis]Burn fat & build strength with this interval #workout that targets the thighs & booty! #weightloss[/tweetthis]

Each exercise is done for 45s, with 15s rest between exercises. You have options. In the videos I chose to do the first four exercises and repeat them three times, then do the same thing for the next four exercises. Or you could work through all eight exercises and repeat three times the whole way through all eight. The idea is that you don’t change the sets of four. This is to get the body working through cardio, lower body, upper body and core for a little peripheral heart action training. This helps get you fitter, faster.

 

Those are the exercises for interval workout #3 of the no excuses bootcamp. Even if you don’t do this format, I hope you found something useful, inspiring or motivational from this post, and the program. Interval workout #4  is already on youtube, and I’ll breakdown the workout in a few days. Until then keep moving and make at least one workout a booty burner!

 

 

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Reader Interactions

Comments

  1. Jennifer Pilgrim | Modern Pilgrim Blog

    February 16, 2017 at 8:43 pm

    I am a firm believer in interval training as the best and quickest way to get in shape. Now of I could just motivate myself to do it.

    Reply
    • Di Hickman

      February 17, 2017 at 1:48 pm

      Consider me you’re official kick up the rear end to go do it!

      Reply
  2. Chelsea Damon

    February 14, 2017 at 8:47 am

    That looks like a great leg workout! I’ve been looking for more body-weight workouts since going to the gym hasn’t been an option recently.

    Reply
    • Di Hickman

      February 14, 2017 at 2:12 pm

      I have a whole 31 day video series screaming your name girl!

      Reply
  3. Jennifer (JenuineMom)

    February 12, 2017 at 8:11 am

    This looks like a really fantastic workout! I love all your photos showing exactly what it should look like and the position your body should be in, too.

    Reply
    • Di Hickman

      February 13, 2017 at 8:20 am

      It’s a great workout, and thanks!

      Reply
  4. Amber

    February 12, 2017 at 8:11 am

    This looks like an amazing session! Definitely adding it to my repitior! Some of those looks super killer!!

    Reply
    • Di Hickman

      February 13, 2017 at 8:19 am

      Beware: Leapfrog will have your legs dying!

      Reply
  5. Brittany

    February 11, 2017 at 8:55 pm

    Oh man I’ve been struggling with working out since my last kiddo. I don’t have the motivation but I know I need too

    Reply
    • Di Hickman

      February 13, 2017 at 8:17 am

      Great way to instill health values into your kids, lead by example.

      Reply
  6. Reesa Lewandowski

    February 11, 2017 at 4:07 pm

    I love what a great workout intervals are! Thank you! Adding this to my routine!

    Reply
    • Di Hickman

      February 11, 2017 at 6:10 pm

      yes intervals are a great workout!

      Reply
  7. Lydia

    February 11, 2017 at 9:13 am

    This looks like such a great workout! Looks like something I would definitely be sore the day after, haha!

    Reply
    • Di Hickman

      February 11, 2017 at 12:55 pm

      better sore than sorry you didn’t workout 😉

      Reply
  8. Barbie's Beauty Bits

    February 10, 2017 at 7:08 pm

    What an awesome name for your blog!!!! Love this post, I’m on my way to workout! 24 hour gym, awesome!

    Reply
    • Di Hickman

      February 11, 2017 at 12:56 pm

      Thanks! I work at Gold’s and teach at the yoga studio too.

      Reply
  9. Blythe Alpern

    February 10, 2017 at 5:11 pm

    Great workout. I love the mix of exercises. Single deadlifts are one of my favorites. I also love finishing a workout with the windshield wiper. It feels so great on the back.

    Reply
    • Di Hickman

      February 10, 2017 at 5:38 pm

      Yes it does. Like a massage for the low back!

      Reply
  10. Courteney Noonan

    February 10, 2017 at 1:10 pm

    Wow this looks so intense! Interval workouts feel so rewarding after you’ve done them though

    Reply
  11. Nikki

    February 10, 2017 at 11:24 am

    Would these help with strengthening my abductors? I recently found out I have piriformis and I’m trying to do more exercises for my abductors, gluts, and IT band. I will definitely try this one out though this weekend.

    Reply
    • Di Hickman

      February 10, 2017 at 1:27 pm

      Nikki, try these three moves for you adductors and glute medius http://www.dihickman.com/3-glute-exercises-using-mini-bands/

      Reply
      • Nikki

        February 13, 2017 at 5:07 am

        Thanks so much Di!! 🙂

        Reply
  12. Rachel Catherine

    February 9, 2017 at 5:47 pm

    I have to be careful about what I do here because I have bad knees. The windshield wiper one looks like it could be great for me!

    Reply
    • Di Hickman

      February 10, 2017 at 1:26 pm

      Rachel Try this one. It’s low impact. http://www.dihickman.com/15-minute-beginner-pilates-workout/

      Reply
  13. CourtneyLynne

    February 9, 2017 at 5:27 pm

    Oooo this looks like one killer workout!!! Nothing better than a workout you can do as home. Might just have to try this

    Reply
    • Di Hickman

      February 10, 2017 at 1:25 pm

      Definitely home workouts are the way to go IMO. Especially for Moms!

      Reply
  14. Sarah

    February 9, 2017 at 1:51 pm

    What a great workout! Thanks for breaking down the moves for us! I really love those printables, too! They are really cute!

    Reply
    • Di Hickman

      February 10, 2017 at 1:24 pm

      You’re welcome! I’m trying to work on a full PDF! Time gets away from me!

      Reply
  15. Roxanne

    February 9, 2017 at 10:48 am

    These are all great moves! I’ve never tried the windshield wiper, but it looks like it will be great for my low back!

    Reply
    • Di Hickman

      February 10, 2017 at 1:24 pm

      It is! If it’s too intense leave the feet on the floor and make it more of a mobility exercise for the low back and hips.

      Reply
  16. Jeanine

    February 9, 2017 at 10:15 am

    I love this. My booty could use some burn, especially since welcoming #7! This post is awesome and perfect for me. I started running on my new treadmill the other day so I would love to do more like this too!

    Reply
    • Di Hickman

      February 10, 2017 at 1:23 pm

      Definitely check out the bootcamp schedule. Interval bodyweight resistance training alternated with cardio (running on treadmill) would be perfect for you!

      Reply
  17. Brandi with Big Fit Fam

    February 9, 2017 at 8:29 am

    Great workout! I love deadlifts they are such a great way to shape your butt and legs at the same time!

    Reply
    • Di Hickman

      February 10, 2017 at 1:23 pm

      One of my favorites for that pert and plump butt!

      Reply
  18. Robin Rue

    February 9, 2017 at 6:06 am

    This workout looks awesome. I have gotten into a rut with my routine and need to try some of these out.

    Reply
    • Di Hickman

      February 10, 2017 at 1:22 pm

      Try it Robin!

      Reply
  19. Theresa

    February 9, 2017 at 4:20 am

    I should really workout more often! Thanks for the reminder of how simple it can be to stay fit, even indoors during the winter.

    Reply
    • Di Hickman

      February 10, 2017 at 1:22 pm

      Totally Theresa! No equipment or gym needed.

      Reply
  20. Tereza

    February 8, 2017 at 11:46 pm

    These are haaaaard! I go to the gym every day and I still find it hard to do frog leaps haha and burpees. I’ll never ever find those easy and will always half suffocate on them haha! x

    Reply
    • Di Hickman

      February 10, 2017 at 1:22 pm

      Leapfrog KILLS my legs!!!

      Reply
  21. Tabitha Shakespeare

    February 8, 2017 at 10:56 pm

    Get it girl! I’m exhausted just reading this post! I’d probably die if I did this whole workout!

    Reply
    • Di Hickman

      February 10, 2017 at 1:21 pm

      Try it three times through 😉

      Reply
  22. Debra

    February 8, 2017 at 9:38 pm

    Great work out, maybe I need to do more at home and stop trying so hard to get back to the gym because it just never happens.

    Reply
    • Di Hickman

      February 10, 2017 at 1:21 pm

      Definitely helps to workout at home if you’re struggling to get to the gym! All the bootcamp workouts are bodyweight, take 30-40 mins are are free! No more excuses Debra!

      Reply
  23. Jessi

    February 8, 2017 at 6:13 pm

    this looks like a great workout! I love that it doesn’t need equipment, mainly because I don’t have any lol. I think I am going to try this in the morning.

    Reply
    • Di Hickman

      February 8, 2017 at 6:36 pm

      hahaha well that does limit your choices when working out. Definitely give it a shot. Video link is in the post

      Reply
  24. CoCo

    February 8, 2017 at 6:12 pm

    Love the exercises you chose! They each seem easy enough for even beginners

    Reply
    • Di Hickman

      February 8, 2017 at 6:35 pm

      Yep the modifications make it suitable for all levels

      Reply
  25. Joanna @ Everyday Made Fresh

    February 8, 2017 at 6:08 pm

    Those are all great workouts, definitely will get the booty, and from the looks of some thighs burning too.

    Reply
    • Di Hickman

      February 8, 2017 at 6:34 pm

      oh for sure! My quads and butt were on FIYAH!

      Reply
  26. Shelby

    February 8, 2017 at 6:04 pm

    I definitely need to up my work-out a bit. I go on a walk almost every day, but adding in a bit more would go a long way. These exercises look great!

    Reply
    • Di Hickman

      February 8, 2017 at 6:33 pm

      Even if you do one exercise a day and work up from there! #babysteps 😉

      Reply
  27. Terri Steffes

    February 8, 2017 at 5:46 pm

    Wow, you go girl! That looks amazing. I wish my body could do all of that. I am working with a doctor to make sure I can do all of that, and soon!

    Reply
    • Di Hickman

      February 8, 2017 at 6:33 pm

      awww injuries suck! Hopefully you’ll be back to exercising soon!

      Reply
  28. karen

    February 8, 2017 at 5:38 pm

    Wow – there are so many options here to tighten up! I think that Boat Hold is something I could be up for doing on the regular – so wish me luck!

    Reply
    • Di Hickman

      February 8, 2017 at 6:33 pm

      Hey good luck! It’s tough one if you’re doing it correctly!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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