No Gym, No Problem!

Jazzy and Nasty have got a simple and fast outdoor session that will have your glutes firing on all cylinders!

Wanting a break from the monotony of that daily gym grind? Why not take your session outside! All you need is a mat, a booty band and a step or bench for this session. There are so many positives to outdoor training sessions, here are just a few:

  • You can do it with anyone you like, no gym membership necessary! So grab your bae, your bestie, your mom, your dad, your kids anyone and get out there!
  • Getting outside, especially early in the morning has been proven to improve your mindset, as well as have a positive impact on your circadian rhythms, this means happier days followed by a restful night’s sleep!
    • You don’t need to go anywhere to do this workout, it requires no space, you could do it at the park, on your front porch, your back yard, in your living room or even next to your bed! No excuses!

    • Training outdoors can be as simple as walking around the block. And doing a little somethin’ outdoors can work wonders for resetting your mood, as well as improve your stress levels, which will, in turn, increase your productivity in the office, the classroom or wherever you are spending your time!

    • Training outdoors can challenge your body in new and unexpected ways, which is definitely a good thing!

    • You can bring your dog! Anywhere your furry friend can go is a win!

    outdoor workouts

    So if we have you convinced with these positives, then why not get out there and give it a go? You can go for a walk or jog around the block, head to the athletics track and do a sprint or timed session or even head to the local park and just kick or throw a ball.

    If you’re into something with a little more structure, try out Jazzy and Nasty’s Glute session. Even though growing your glutes is pretty on-trend for the ladies right now, almost all of us could use a good glute session regularly.

    Due to the fact that we tend to spend a large majority of our time sitting these days, our glutes tend to get lazy, making it harder and harder for us to engage them.

    While this will drastically affect your ability to grow your glutes, more importantly, weak and sleepy glutes can actually result in injuries to various areas of the body including lower back, knees, hips and even feet and ankles.

    So whether glorious glutes are your goal or not, we should all be including regular glute exercises in our training plan.




    1. Step Ups

    Tip - Moving slowly and tilting the upper body slightly forward will further engage the glutes.

    1. Banded Glute Bridge

    Tip - Place the band just above the knees and press the knees outwards throughout the exercise. Squeeze glutes at the top of the bridge and pause for at least 1 second before lowering the hips back towards the mat.




    1. Stationary Lunges

    Tip - Ensure the knee lines up with the middle of your foot and toes as you bend the knees. Add a barbell, or any kind of weight to increase the difficulty.

    1. Donkey kicks

    Tip - Keep a neutral spine to ensure your glutes are engaging, add a booty band to increase the burn!




    1. Fire Hydrants

    Tip - Make sure you complete all reps on one leg, then the other. These can be performed free or with a booty band or ankle weights to increase the intensity.

    1. Elevated Squat Jumps

    Tips - great for athletic performance as well as shaping and strengthening the lower body. 


    After all of that booty burn you’ll be needing some high-quality post-workout fuel, so here is a quick and easy pancake recipe to kick start your recovery!



    We want to see you sweat! Make sure you tag us @blessedprotein and use the hashtag #feelblessed if you give Jaz and Nasty’s workout a try!

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