Yesterday my physical therapist kicked my ass.  I hope she finds my blog and sees this post.

Seriously, if you want to feel your tush and build up that badonk-a-donk — DO THIS:

The “I Like Sore Butts” Workout

First —  a 10 minute elliptical warmup

Second —  a whole lot of Graston Technique.  Ok you guys won’t be able to do this part, but click that link and read about it.  It’s amazing.  Works wonders.  Hurts so good.

Third — all these strengthening moves:

30 (yes THIRTY) Side Leg Lifts
These are the leg lifts we did in class last Thursday off the step (yes, where you all complained about TEN!) and the ones we did in class this Tuesday lying on the floor.  Where instead of just lifting up and down, you lift up and lower to the front or to the back instead.  Well, I had to do 30 in a row to the front and 30 in a row to the back.  On each leg.  With an ankle weight.  I wish the Y had ankle weights, don’t you?  1 pound ankle weights are NO JOKE.  I can’t even find any pictures of this online to show you guys.  Probably because nobody else believes in this type of torture.

15 Single Leg Bridges
…with a 5 second hold at the top of each one.  Do this on both legs.


 15 Regular Bridges
With a band around your legs right above your knees.  At the hold, press your knees out against the resistance of the band.  Hold for 10 seconds, close ya legs, and release.  OW.


Knee Lifts
With a band tied around a chair on one end and my ankle on the other.  Lift knee against the band’s resistance.  15 times on each side.


Around the World Single Leg Squats
15 reps in each direction (front, side, then back) of around the world single leg squats.  With the damn ankle weights.  I stood on a yoga block to do these.  You could also stand on a step like we did in class a few weeks ago.


Single Leg Straight Leg Deadlifts
15 on each side.  Again with ankle weights.


Sumo Squats
With a theraband tied directly above knees.  Do 15 reps.  Toes and knees should point a little out, unlike the picture below.


Fourth — Plyos!

  • 10 hop jumps front and back
  • 10 hop jumps side to side
  • 10 figure 8’s (lead right)
  • 10 figure 8’s (lead left)
  • 10 run ups on the step (lead right)
  • 10 run ups on the step (lead left)
  • 10 run ups straddling the step (lead right)
  • 10 run ups straddling the step (lead left)
  • 10 bench jumps (two feet to two feet — jumping onto the step and back down)
  • 10 side bench jumps (two feet to two feet — jumping sideways onto the step and back down, 10 on each side)
Fifth — Stretch.

…seriously was a sweaty mess by the end of PT.
But I’m not complaining or anything.  Because I love sore butts.  And I cannot lie.

When is the last time you felt that booty BURN?

P.S.  Confession:  Totally didn’t shower after PT / before work yesterday.  What’s up, smelly girl.