Autumn Calabrese, creator of the 21 Day Fix [1] and the trainer who supports following the 90/10 rule [2] to be healthy and lose weight, has a new program that just came out Jan. 15 called 80 Day Obsession [3]. It's a unique workout program featuring 80 completely different workouts that aim to specifically target your booty and abs. It's obvious Autumn knows a thing or two about getting rid of belly fat [4] and sculpting muscles [5]! POPSUGAR caught up with Autumn, and she's here to give you a little taste of the 80 Day Obsession by sharing her favorite booty moves from the workout.
Resistance Loop Single Leg Hip Hinge
- Place a medium to heavy resistance loop under the ball of your right foot, holding the other end of the loop in your left hand.
- Find your balance on your right foot, foot and hips facing forward, and keep your abdominals held in tight. Slowly begin to hinge forward keeping your back flat and your shoulders pulled back. There is a small bend in the right knee.
- Hinge forward until your torso is parallel with the floor.
- Using your glutes and hamstrings, pull your hips back under you, lifting your chest to the starting position. This counts as one rep.
- Perform two to three sets of 10 to 15 reps on each leg.
Weighted Glute Bridge
- Lie on your back with your feet hip width distance apart and flat on the floor.
- Place a medium to heavy weight dumbbell gently on your hips (be careful not to bang your hip bones).
- Holding the dumbbell in place with your hands, draw your belly button in toward your spine and drive up through your heels as you raise the hips, squeezing your glutes all the way up.
- Make sure you get full extension in your hips to get maximum squeeze in your butt.
- Slowly return back to the start position to complete one rep.
- Perform two to three sets, 10 to 15 reps on each side.
Slider Side Lunge Reach to Curtsy
- Start in a standing position, feet and hips facing forward.
- Place a power slider under the ball of your right foot (a towel works too, or if you're on carpet, use a paper plate).
- Slowly reach/slide your right foot directly out to the side as you sink into your left, coming into a side lunge [7]. Your left knee stays behind the toes, your left hamstring is parallel to the ground, and your chest leans forward while maintaining a flat back. Keep the abdominals engaged.
- Drive up through the left heel to return to the starting position.
- Instead of stopping here, continue to move into a curtsy lunge [8], sliding the ball of the right foot back and on an angle behind the left leg. The left knee bends allowing the hamstring to become parallel to the ground as the chest tilts forward.
- Drive up through the left heel again, engaging your hamstrings and glutes to return to the starting position to complete the rep.
- Perform two to three sets, 10 to 15 reps in each side.