A killer workout that hits all the right muscles of your butt and really gets your hamstrings (that’s the back of your upper legs…or as many like to call them: ‘hammies’) burning. All three workouts can be done with different weight resistance, or can also be done in the comfort of your home without weights.
How to do the weighted donkey kicks:
Using the ‘Smith Rack’, adjust the barbell to the bottom so that when you kick upwards it does not lock. Place a mat underneath you and go on all fours. Place your foot in the middle of the barbell and slowly kick up. Do 15 reps on one leg and then the other. Repeat this 3 times. When you start getting tired focus on keeping the movements steady, as when you wriggle around- the barbell hook will move and lock…i.e stopping your donkey kicks 🙂 Make sure you keep your back straight at all times.
Weight amount is entirely up to you…but there should be some resistance (if you put no weights on the rack it simply bounces up when you kick…pointless) and you should be wincing and massively struggling by the end of it! 🙂
How to do the weighted bridges:
Prepare a weight that you will be placing on your hip/stomach area and put it near the bench you’ll be using. Lean back against the bench in a seated position and lift the weight onto your stomach/hip area (check out the video).
Using your elbows, lift yourself up to the correct position (you must feel the bench underneath your ‘back wings’ area) and push up, squeezing your butt, into a bridge. Make sure that when you are up in your bridge you look at yourself in a mirror (or get a friend to check you) and see a 90 degree angle from your feet to your back (exactly what Dila and myself are doing in the video 🙂 ) Do 20-25 reps (bridges) and repeat these 3 times.
How to do the crabbie shuffles:
Take some kind of weight in your hands, like a kettle bell, two dumbbells or a disc weight. Stand with your legs shoulder width apart and get down to a (nearly) squat 90 degrees angle (check out the video to see my position and how I’m doing the shuffles). Shuffle 10 steps to your right and then the other side. Put the weight down, quick breather, and start again. Repeat these 3 times.
Important: Do not leave long gaps between each set…the trick is, you do not want your heartbeat to slow down. If you can text and leisurely talk in between sets…then you’re not doing it right! 🙂 You need to be out of breath!
Super Important: If at any point you are not sure about a set…ask someone to help you…or drop us a comment 🙂
Enjoy the burn boys and girls! 🙂
Disclaimer: Dila Dominique is not responsible or liable for any injury sustained as a result of using or following our fitness tips, videos or pictures.