Round and Sculpted Butt Stability Ball Workout (15 Minutes)

Hi Everyone!

Today's workout uses a stability ball, and it is focused on sculpting and shaping a firm and round butt. If you don't have a stability ball most of these moves can be performed without a ball. The ball adds an extra dimension of balance, and muscle activation. It's good to change your challenges during your workouts. 

In the video I completed the Curtsy Lunge alternating sides, and repeated it 2X in a row. You can do it this way, or choose to repeat one side at a time. 

I went through this workout 1X and followed it by a 6.7 mile run outside with Jesse. On Sunday's I am starting to incorporate a longer run day to help progress my speed and build my blood volume. We kept the mileage at 6.7 because it was a very hilly course. We tried a new route today, and it was hillier than anticipated so we cut down the mileage a little bit to keep the effort the same. 

Remember to train smart and listen to your body!

I hope you enjoy today's workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50. 

1. Squat and Lift
2. Butt Lift
3. Ball Pull
4. Warrior Tap (right)
5. Warrior Tap (left)
6. Side Lift (right)
7. Side Lift (left)
8. Superman Lift
9. Leg Series (right)
10. Leg Series (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Balanced Prone Heel Tap
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Repeat 1-3X