{Get your butt in shape without a gym}

Why strength training rocks & the “No excuses booty blaster workout”…the only equipment you need is your own body…and a chair!

Not too long ago, I was just like most women I know. Toiling away on cardio machines, pushing through muscle fatigue and knee pain, and having zero upper body strength and minimal muscle tone to show for it.

I was a glutton for punishment and my torture device of choice was an elliptical. I haven’t set foot on an elliptical in about 4 years and I’ve never felt better! And here’s proof >>>

I’ve been working out religiously since middle school and had never experienced results like this…granted the picture on the left was taken after weeks of inconsistent workouts, ten too many “cheat meals”, and the added stress of running a business. Prior to strength training and even at my “skinniest” I had never seen muscle tone like this with cardio training alone.

About 3 years ago, my boyfriend {Kenny} became a personal training and kept going on and on about the benefits of strength training. My initial reaction was, “I don’t want to bulk up” (sound famliar?) after months of torturing my poor knees  on the elliptical I finally gave in and gave strength training a try.

Kenny showed me a simple 20 minute routine followed by 15 minutes of interval training on the treadmill. I was so excited by the notion of getting an awesome workout in less than an hour that I stuck with it. I did the same routine (4-5 days a week) and started to see results right away. I was noticing muscles that weren’t there before and I was even able to do a pushup!…a real one! After a month or so, others started to notice a difference in my physique as well and I’ve been hooked on strength training ever since!

I’m so tempted to write an entire blog post about all the benefits of strength training, but I’ll save that for another time =) For now, I just wanted to share my own experience and give you a chance to try strength training for yourself. Here’s a great workout you can do in the comfort of your own home!


Sep’s Booty Blastin’ Workout

print your workout here!

Mac users: click on the link PC users: right click and “save link as”

This workout targets your biggest muscles to burn tons of calories and tone your entire body. Perform this workout 2-3 times a week on non-consecutive days. You don’t even need a gym (!)…just grab a chair and workout in the comfort of your own home!

 ~Warm Up~

  • Planks        60 secs
    • Start in the push up position. Bend your elbows and rest your weight on your forearms. Keep your stomach tight and squeeze your glutes to keep your body in a straight line and protect your lower back.
  • Hip Ups        15 reps
    • Lay on your back with your knees bent and your feet flat on the ground. Pushing your heels into the ground, lift your hips up to form a straight line with your body. Squeeze your glutes at the top and keep your stomach tight. Lower your hips slowly to the ground and repeat.
  • Modified Push Ups    10 reps
    • Get in the pushup position, with your hands directly under your shoulders and your body in a straight line. Drop your knees to get in the modified push up position. Bend your elbows and lower yourself into a pushup, pause at the bottom, and push yourself up into the starting position.
  • Jumping Jacks    60 secs
    • Start with your feet together and your arms by your sides. Jump up as you bring your hands together over your head and spread your feet about shoulder width apart. Jump again and bring your arms and legs back to the starting position. Keep a soft bend in your knees the whole time.


Booty Blaster Triple Threat

Complete the following exercises back to back. Go from one exercise to the next without breaks until you complete the set. You will need a stable chair for this workout (no chairs with wheels!). You can lean the chair against a wall for extra support.

  • Step Ups -15 each leg
    • Stand directly in front of the chair. Put your right foot on the seat of the chair (make sure your heel is planted firmly on the chair), pushing up through your heel, step up onto the eat of the chair. Keep your stomach tight throughout the movement and don’t let your chest fall forward.
  • Squats – 20
    • Stand with your feet slightly wider than shoulder width apart ad your toes facing forward. Push your hips back as you bend your knees and until your thighs are almost parallel to the floor. Push your heels into the ground and keep your core tight as you straighten your legs and get into the starting position.
  • Single leg hip ups – 15 each side
    • Follow the same cues as the hip ups. Keep knee bent with your foot on the ground and keep the other knee straight and hold your leg in the air in front of you as you push off through one heel and perform the hip up.

Rest 30-60 seconds, Repeat Circuit a total of 3-4 times.

~Cardio Finisher~

Perform each exercise for 30 secs, moving from one exercise to the next without stopping. Complete 1 set, rest 30-45secs. Repeat as many circuits as you can in 10minutes.

  • Jumping Jacks
  • Jump Squats
  • Butt Kickers


[headline_georgia_medium_centered color=”#FF6600″]Want to learn some fat torching exercises from a professional?[/headline_georgia_medium_centered] If you’re in the San Jose/ Los Gatos area, contact me to drop in on one of our awesome boot camps for a FREE session! {sep@sepcooks.com}

I want to hear from you!  What’s your go-to workout? Do you currently strength train? If so, why do you love it? If you’ve never tried it, what’s stopping you? =)



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  • Paola

    Love your blog! Excited to try all the recipes…I’ll have to have my roomie help me w the cooking 🙂