Whether you’re traveling or just don’t feel like schlepping to the gym, find out how to get a killer butt & legs workout using only paper plates and bodyweight!
Welcome to another great Wild Workout Wednesday Link Up where Annmarie from The Fit Foodie Mama, Jen from Pretty Little Grub, Michelle at Fruition Fitness and I bring you workout ideas, motivation, inspiration and recipes to try. Join us each week by reading along, linking up and grab the button to proudly display on your blog/in your posts!
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First of all, I want to thank you all SO much for all of your kind words about Monday’s big announcement. As I mentioned, I’m a bit of an emotional rollercoaster about the whole thing, and you all really made me feel excited. All of your advice and words of encouragement were more helpful that you’ll ever know. I’m so grateful to have so many supportive and amazing readers, and I’m so happy you’ll be virtually with me throughout this journey.
As I’m sure you can imagine. Things are a bit crazy around here at the moment. The timing works out quite well in that our lease in Brooklyn is up on the 31st. That means I have to be out of my apartment this weekend! EEK! All of our furniture is already with Will in Austin, so I’ve been living on a bed and yoga mat. No joke. It’s bare bones living ’round here!
I’ve also been living off paper plates and plastic cutlery and, since all of my fitness gear is in Texas, I’ve been rocking bodyweight workouts like you wouldn’t believe.
I was looking through some of my past workouts trying to find some solid no-equipment ones, and I came across this gem: a killer butt & legs workout using paper plates! It’s so good, that I had to bring it back for you all, too! So get ready to rock those quads, hammies and booty, it’s time to reprise the Killer Butt & Legs Workout (using paper plates!).
GLUTE BRIDGES:
Lay on your back and place both feet about hip width apart. Tighten your booty and drive your hips up toward the ceiling. Pause for a second at the top and then come down to complete one rep.
GLIDER HAMSTRING CURLS:
Lay on your back and place both feet about hip width apart. Slide a paper plate under each foot and rest your heels on the plates, leaving toes pointed up toward the ceiling. Tighten your booty and drive your hips up toward the ceiling. Then, in a slow and controlled motion, glide your feet out, straightening your legs as much as possible. Pull your legs back to start for one rep. Don’t bring the butt back down to the floor until you have completed all 20 reps!
WALKING LUNGES:
Start standing with feet together. Take a giant step forward with your right foot and move into a lunge position. Shift your weight into your right leg, step forward with your left foot and go back into a lunge position. Repeat 12x per side.
SIDE GLIDER LUNGE:
Start with feet hip width apart. Place a paper plate under the ball of your right foot (keeping the heel off the floor) and sit the booty back until you are in a squat position. Keep your left leg and torso in a squat as you glide your right foot out toward the side, straightening the leg. Return to start for one rep. Complete all reps for the right side before repeating on the left side.
BODYWEIGHT SQUATS:
Start with feet hip width apart. Keeping the torso upright and the knees pointed straight ahead, sit the booty back as far and as low as you can. Squeeze the glutes to come back to your starting position for one rep.
SINGLE LEG DEADLIFT:
Start with feet hip width apart. Shift your weight into your right leg and lift your left leg off the floor. Slowly bend forward at the hips, reaching toward the floor and raising your left leg up behind you. Hinge back up to stand, but don’t allow the left foot to touch back down. For a bigger challenge, swing the left leg through and bend the knee up to the chest before repeating. Complete all reps for the right side before repeating on the left side.
DONKEY KICKS:
Start on your hands and knees (hands under the shoulders and knees under the hips). Flex the right foot and raise it up toward the ceiling, keeping the knee bent at 90 degrees. Your knee should come to about hip height. Lower down without allowing the knee to touch the floor and repeat. After 12 reps, keep the leg raised and pulse it just a bit higher for 8 quick reps. Complete all reps for the right side before repeating on the left side.
FIRE HYDRANTS:
Start on your hands and knees (hands under the shoulders and knees under the hips). Flex the right foot and raise the leg up and out to the right side (like a dog peeing on a fire hydrant), keeping the knee bent at 90 degrees. Raise the leg as high as possible, aiming for hip height. Lower down without allowing the knee to touch the floor and repeat. After 12 reps, keep the leg raised and pulse it just a bit higher for 8 quick reps. Complete all reps for the right side before repeating on the left side.
I can feel the heat coming off that booty! Is that weird? Yea… ok… it’s a little weird. But you know what I mean!
Have you gotten in any good bodyweight workouts lately? Share them in the Wild Workout Wednesday Link Up! Full link up rules here.
Let’s Chat:
What’s your favorite leg/booty move?
Have you ever used paper plates as gliders?
Did you notice the dog in the background of all my pics?
Great workout! Gliders/plates are fantastic.
Agreed! I should invest in some real gliders to be more environmentally friendly haha.
YES! Love paper plate workouts- I haven’t done one in such a long time!
Annmarie recently posted…Vino & the Beast Obstacle 5k Race Recap
Get on it!
I haven’t used the paper plates in awhile! This workout looks perfect!
Julie @ Running in a Skirt recently posted…Starting Your Day Off Right with Special K® Red Berries
Thanks, Julie!
Those are all some of my favorite butt exercise! creative to do them with paper plates. love the hamstring curls. Happy Wednesday!
Deborah @ Confessions of a Mother Runner recently posted…I’m an Iron Girl
The hamstring curls and the fire hydrants are the hardest of all of them!
I love it that you didn’t let being away from the gym be an excuse to slack off! Dedication! And this workout is perfect for anyone, anywhere because there is basically no equipment needed.
My favorite booty exercise is either weighted walking lunges or one legged squats. Both make me feel it for days!
Angie recently posted…I’m not perfect….what happens when my macros are “whatever”
Thanks, Angie! One legged squats are great – so tough!
You gave me excellent ideas, Nicole.
I have been doing alternative exercises because I still cannot handle weights. I loved this one!
#WildWorkoutWednesday
Debbie recently posted…Tip Tuesday Linkup Party #14
Awesome!! I hope your body likes it 🙂
Excellent workout Nicole. I am going to do this one for sure. I love gliders, I have never tried it with paper plates but its a great idea. Thanks for sharing.
Ivanna recently posted…So You Want To be a Runner?
The plates are a great alternative for when you don’t have gliders handy. If you have gliders, definitely use those :). Hope you like it!
Haha, good moves! I do these moves with sliders. I used to do them with paper plates, but they rip, wrinkle and just get weird after time. A pair of sliders works much better on carpet at the gym too.
Megan @ Skinny Fitlaicious recently posted…WIAW…I Bought A New Car
Very true. I should invest in a pair to bring to the gym!
I’ve definitely done this! So glad I’m not the only one! It’s definitely a great workout!!
Michelle recently posted…Tough Mudder Inspired at Home HIIT Workout
Yes it is! The plates/gliders make the moves so much more difficult.
i love love love using paper plates!!! i love a piyo workout that uses them too! amazing the burn they can get you!
thanks for linking up!
sarah@creatingbettertomorrow recently posted…Core Workout Ab Circuit
Oh yes, I bet they’d be great for piyo!
I’m obsessed with these moves! Love the donkey kicks and fire hydrants. I do single leg deadlifts and feel it for days – great way to get that round booty!! This is perfection, pinning!
Sam @ PancakeWarriors recently posted…12 Hour Adventure | Caribou Coffee Crafted Press
Thanks, Sam! The fire hydrants are killer!
Using paper plates is a killer idea. I’d be terrified I’d somehow fall on my head 😉
Ange @ Cowgirl Runs recently posted…SeaWheeze 2015: The Race Recap
haha you’d be ok! They’re just the right amount of slippery 🙂
Thanks for taking the time to post this, the photos are super helpful. I don’t have a gym membership right now or any fancy equipment, so this is perfect! Can’t wait to try this routine. How many times a week would you do this?
So happy this will work for you :). How many times a week you do it really depends on your other workouts for the week. I would say 2x a week max mixed with other workouts that get in upper body and cardio.
I have been meaning to buy sliders because these moves look intense. I need to get on it! Great post!
Sue @ This Mama Runs for Cupcakes recently posted…Dynafit Outdoor Gear Review & Giveaway
Thank you! 🙂
This really does look killer! I have some val slides (somewhere) that I can use to do this and I’ve been meaning to bust them out- thanks for the inspiration!!!
Annmarie recently posted…How to Incorporate Strength Training Into Your Running Routine
I totally missed your announcement!! How exciting and equally nerve racking. Congrats!
Rachel recently posted…What I Tell My Athletes Before a Race… in Memes
This is great! In yoga we use a blanket for a lot of slider moves. Paper plates work for me!
Wendy@Taking the Long Way Home recently posted…The Nuisance Inside My Head
A blanket is a great idea, too. Or towels!
Pinned! Good luck with everything! Must be stressful to be living bare bones!
Julie @ Running in a Skirt recently posted…Things I’m Loving Lately 28
I have Valslides for the carpet and use towel on smooth surfaces. Such effective workouts!
Bri recently posted…How to apply Coach John Wooden’s Pyramid of Success principles to running
Towels are a great idea!
Great idea! I’ve done stuff like that with towels before too.
Jen @ Pretty Little Grub recently posted…How I’m Approaching my Next Marathon Training Cycle
So resourceful! I have those slidey thingys and it is a great workout! Paper plates do the job!
This is another great workout and so creative! I hope everything goes well with your move this weekend!
Janelle @ Run With No Regrets recently posted…12 Quick and Effective Core Workouts for Runners
Thank you! All went well! I have one more week and then I’ll be a Texan!
Congrats on the big announcement! I have always wanted to at least visit Austin, so I’ll be so excited to follow your blog on this new adventure. And love this workout. I try to do just bodyweight workouts at least once or twice a week. I have totally forgotten about paper plates, I used to use them all the time for ab routines.
Patricia @Sweet and Strong recently posted…Feels like Fall, Weekend Highlights
Thank you so much! Let me know if you come visit!
Great idea to use paper plates! I’ve seen towels being used before but this is even better…just throw them away when you’re done! 🙂 I do love bridges for the booty….especially on the stability ball. Congratulations on your move to Austin! I just found out that we are moving as well…only a couple of hours away though, nothing as big as from NYC to TX! How exciting! Best of luck.
Bridges on the stability ball are killer, especially if you throw in a hamstring extension! Good luck on your move!
No plates/sliders and on carpet….wonder how I can do these…
Maybe something plastic. I’m thinking a children’s plastic plate. 🙂
Chrissy recently posted…BEST FOOD FOR HEALTHY TEETH
Great idea!
Now paper plates would be DIY sliders on a budget!!! Love it! I bet it is a quite challenging workout!
Tricia @MissSippiPiddlin recently posted…Do You Need Variety in Your Workouts?
Oh man, I think I’d hurt myself from trying this, or from laughing at how challenging it is. What a great workout!
Ange // Cowgirl Runs recently posted…Oktoberfest Run Race Recap
Love the paper plates! I havent tried them in a while, adding to my revisit list. Hey, Ive heard so many good things about Austin TX, Im sure youre going to love it! How exciting!
AutumnPTW recently posted…Perfect PINKtober Chest Workout
Love that you incorporated some great exercises using a frugal alternative to the exercise discs!
Chrissy recently posted…BEST FOOD FOR HEALTHY TEETH
I love the idea of using paper plates! I’m sure that makes the workout that much tougher. I used to have a trainer that did similar exercises with dryer sheets and we would always grown when we saw her walking in with those.
Dryer sheets! What a great idea. And they smell nice 😉
This seems like a great workout, Nicole! I will have to try it. So motivating! 🙂
Agness of Fit Travelling recently posted…Kicking it in Brazil – The Art of Capoeira