Strength Series: Easy Booty Exercises

Happy Monday!!

For this strength series post, I’ve decided to focus on one of the most important and most commonly forgotten about body parts in our workouts. Not only do we all want to have those nice round, perky derierres, but the glutes are extremely important to keep strong to aid in back support and help with proper technique while performing other excercises as well.

For those of us that sit on our glutes all day at a desk, it is especially important for us to take the time to give this muscle group the extra attention it deserves! and it doesn’t have to be difficult or take a long period of time to achieve results.


These simple and effective excercises can be done almost anywhere and are perfect for a lower intensity workout or as an addition to a cardio day. Feel free to add in handweights while executing the squats or the glute bridge for more of a challenge.

  • Donkey Kick – 15 reps each side (on all fours, lift one bent leg up and push your heel towards the sky, then bring back to 90 degrees for one rep)
  • Fire Hydrant – 15 reps each side (on all fours, lift one bent leg to 90 degrees and turn knee out to the side – think dog peeing on a fire hydrant)
  • Glute Bridge – 3 sets of 10 (lying on your back with knees bent and heels on the floor, lift you glutes off the ground as high as you can while having your shoulders on the ground. lower to just above the ground, and repeat for one rep)
  • Chair Kick – 10 reps each side (Hold onto the back of a chair and lift one leg out straight behind you as high as possible then lower without placing back on the ground, and repeat)
  • Squat Pulse – 3 sets of 10-15 (with legs just slightly wider than shoulder-width apart, get into a low 90 degree squat and pulse it out for 10-15 reps)
  • Squat Kick – 3 sets of 10 each side (bend into a 90 degree squat, then as you return to standing, kick one leg out to the side, and repeat)

Again for better decriptions of the different exercises,  look them up on, and also check out some of their other killer workouts!


A little perspective

team in training TRILast night after swim practice our Banff Suburu Triathlon group met to put together a plan for  race weekend, when our Team in Training coach casually says there are only 7 weeks until race day.  Panic sunk in and I silently screamed, what the heck, 7 weeks!

After nearly 2 weeks off, I am behind in my fundraising and swimming. The swim hiatus was evident last night. I was disappointed that the progress I seen prior to vacation had dissipated. Our coach however, is so positive, and ensured I’d be where I needed to be in time for the race. The optimism in me wants to believe this, but the realist in me tells me it won’t come easy.

After practice the other girls were talking about a fellow Team in Training athlete, who joined Team in Training after losing her father to cancer.  She herself has just recently been diagnosed with lymphoma and has just completed her first round of chemo. Despite all of this this, the women is determined to complete the Nike San Francisco Half in October. Wow. Talk about perspective. It dawned on me later last night that as competitive as I am, this race is more than a personal accomplishment or a check off my bucket list; it’s supporting those diagnosed with leukemia and lymphoma, it’s raising money to hopefully one day find a cure.

Armed with a healthy dose of reality, and a robust training/fundraising plan it’s full steam ahead for the next 7 weeks.



Want to donate to my Team in Training fundraising effort and support The Leukemia & Lymphoma Society of Canada visit my page:



Motivation ConceptOk I have a confession… I’ve been straight up slacking in the training department this spring. Normally by now, I’d have quite a few kilometers under my belt and would be feeling ok going into race season. That is not the case this year. Don’t worry… I got a tone of excuses; “it’s been a long winter”, “too cold”, “I was on holidays”, yadda yadda the list goes on but at the end of the day I think it all comes down to me being straight up lazy with a little fear mixed in to boot. Fear of not being able to complete a strong swim in my first Tri or worse having a panic attack mid swim, but that’s for another post.

The reality of this laziness just hit me over the long weekend, when I skipped swimming in favor of a local pubs 1st birthday bash (whoops) or when I cut my run short not because of the rain or because I was tired but because I didn’t feel like going any further and turned around to head home. Just rereading that makes me feel so guilty.

I don’t think I would be freaking out as much at this revelation if I didn’t have my kickoff race coming up in 2 weeks! This is the race I usually attempt a new PB, this year’s goal however is merely to finish ‘strong’, I’ll defer the PB goal to my next half in August (gulp).

I don’t know about the rest of you, but there are times that I get addicted to whatever sport I seem to be crushing on. It’s almost to the point of that’s all I want to do only to burn myself and zap the fun right out of the activity I once loved; or I start realizing my goals and start to put so much pressure on myself that I zap the fun right out of it. Where’s the balance? Well hopefully this year I can find that allusive balance that so many others seem to have. I plan on training or working out with friends of varying fitness levels to keep some of the fun in these activities and have delegated an accountability buddy to kick my butt into gear when I start making lame excuses.

Anyone else have trouble maintaining motivation from time to time? How do you get back on track?run

Happy training!