A Bodyweight Workout for Your Backside
  • March 12, 2015
  • Chicago is about to explode with activity. The snow is going to melt, the lakeshore path will be abustle and every bar is about to open its patio on the first day of April.

    For a lot of people, excuses to miss a workout will soon change from, “I just can’t go outside,” to “but, my friends are hanging out outside without me!”

    I overheard someone in a class saying that it’s hard for her to remember to work her back because she can’t see it. It reminds me of when I was a young, non-SPF wearing sun-worshiper (sorry, skin). I have since reformed and always wear SPF, but in my youth I would spend a disproportionate amount of time bronzing my front-side because I could see it. I would be a obvious darker shade on the front of my body. Awkward.

    When it comes to your muscles, being out of proportion can lead to injury. So this week. We’re working back and glutes. This workout should take you about 30 minutes to complete, but if you want more than that, you can pair it with another bodyweight workout. May I suggest this core workout or this arm workout.

    For music, you can feel free to enjoy this Spotify playlist.

    Here’s your workout. Do the back set three times and the butt set three times. The set labeled “As Many Times as Possible,” should be done as many times as you can in six minutes. When you finish the set, go back to the top.

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    Good news. We figured out gifs.

    Supermen: Lift your head and your feet simultaneously, working the muscles in your lower back.

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    Laying Pulls: In that same superman position, reach your hands forward and pull your elbows back, feeling your shoulder blades come together behind you.

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    Laying straight arm raises: In that same superman position, lift your hands straight up to the sides from your shoulders.

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    Downward dog push-ups: In a downward dog position bend your elbows out to the sides, sliding down towards the floor.

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    Burpees: From standing, jump back into a plank position, do a push-up, jump your feet back forward and jump.

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    Full sit-ups: sit all the way and reach back down, working just as hard on the way up as you do on the way down.

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    High Knees: Run in place, moving your arms and your legs as you go.

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    Leg Pulses on all fours: In a position on all fours, point your toe straight back behind you and pulse your foot up. Keep your hips square.

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    Leg circles on all fours: In an all fours position, make a softball sized circle with your toe. Keep your leg extra straight.

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    Bend and straighten the leg on all fours: Bend your knee to a 90 degree angle and straighten your leg. Keep your lifted at hip height.

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    (Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

    About Jeana Anderson Cohen

    Jeana Anderson Cohen is the founder and CEO of aSweatLife.com, a destination for living your best life, with fitness as the catalyst. After graduating from University of Wisconsin with a degree in Journalism, she spent much of her career - before leaving agency life - creating and executing social media strategies for brands. aSweatLife fuses her experience and her passion for wellness. You can find Jeana - who’s certified as a personal trainer - coaching group fitness classes and hosting aSweatLife’s #Sweatworking events.

    One thought on “A Bodyweight Workout for Your Backside

    1. Erin's Inside Job

      Look at that! You’re a movie star! I hope I see you this Saturday at my class 🙂

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