Treadmill Routine for Your Booty and Legs

OK ya'll. I did this one myself at 5am and it was a goodie. It also made the time pass. Right now I am in major work my booty and legs mode because I want them to look good on stage. Can I get a WOOT???

You can also easily modify this routine for other pieces of equipment by sprinting, spinning, or stairclimbing faster during the "run" portions for the TM. Enjoy and work those glutes Ms. Thang.

• 5 min. warm-up increasing from 3.6 MPH to 4.0 MPH (or your own base fast walk speed). I bump my speed by .1 each minute.
• Put your incline at 5% and run at 5.5 MPH for one minute and walking at 4.0 MPH for two minutes.
• At the 15 minute move your incline to 0% and run at 6.0 MPH for 1 minute and walk at 4.0 for 1 minute until you hit 30 minutes.
• Get off the TM.
• 1 min. of alternating front lunges.
• 1 min. standing glute lifts and really squeeze your butt cheeks.
• 1 min. alternating lunges to 10 and 2 o'clock.
• 1 min. standing glute lifts.
• 1 min. alternating lunges to the rear.
• 1 min. standing glute lifts.
• 1 min. wide leg squats.
• 1 min. standing glute lifts.
• 1 min. jump squats (pop squats) or regular squats if you can't jump.
• 1 min. legs together squats.

Cool down. On your squats only go to 90 degrees and no lower. Keep your tempo at 1 sec. up and 1 sec. down.

Enjoy your new rear view.