I like “accessorizing” my workouts with new pieces of equipement to fight fitness boredom. Using the latest equipment at the gym might help, but it’s also fun to use things you already have at home: I came up with this handbag workout using a solid handbag and placing 4 kg (8.8 lbs) of rice in it.
NB: This handbag is not a real Louis Vuitton bag. I know it’s illegal to buy fake goods, but I bought it a on vacation in Turkey and I didn’t know what I was doing. If I had a real designer bag, you bet I’d never use it as workout equipment :)
This workout targets the butt and consists of a circuit of 10 exercises:
|1- Squat trust & lift
Start in a plank position, jump to a squat position, take the bag and stand up pushing with your heels, squeezing your glutes.
|2- Pass-through lunges
Hold the bag in your right hand, your arm extended overhead. Take a large step forward with your left leg and lunge, then lower your right arm, pass the bag underneath your left leg to your left hand and raise your left arm. Step back and stand. Lunge with your right leg forward and pass the bag back to your right hand.
|3- One-legged bridge on the right leg
Put the bag handles on your left foot. Lift your left leg straight into the air. Keep your upper back firmly on the floor as you lift your hips up. Drop your hips a few centimeters above the ground and repeat. Don’t worry, normally the bag shouldn’t fall on your face if you control the move :)
|4- One-legged bridge on the left leg
(I’m doing this move too fast on this image, I should have taken more time to raise my hips in a slow, controlled motion)
|5- Squat press
Holding the bag, squat down and up pressing the bag above your shoulders. Nb: if you are physically able to do full squats then drop as low as you can (as long as you feel comfortable).
|6- Froggy glute lift
Lie on your stomach with your arms at your sides, feet together in the handles of the bag (you may have to take your shoes off for this one). Lift your knees a few centimeters from the ground, directing your feet toward the ceiling. Try to hold for 2-3 counts at the top of the move (I’m doing it too quickly on the picture) and lower to the ground. You may want to use a mat because you may feel too much pressure on your pubic bone by doing it directly on the floor.
|7- Donkey kick right leg
Put the bag handles on your right foot. Kneel on the floor with your knees under your hips. Lift your right knee, keeping your leg bent at 90 degrees. Press your foot up toward the ceiling to a comfortable extension.
|8- Donkey kick left leg|
|9- Back lunge push-out right leg
Holding the bag, do a back lunge and push the bag up overhead as you drive your knee up.
|10- Back lung push-out left leg|
I did 15 repetitions per exercise and completed the circuit 3 times. It takes about 10 minutes to complete the circuit one time. If you don’t like counting, you can use a timer and perform each exercise for one minute.
To really make sure I perform the exercises in a slow, controlled motion next time, it may be an idea to use a workout playlist with a low bpm -beat per minute- I think songs with around 80 beats per minute work well while doing slow moves like bridges and donkey kicks.