by Sarah K Grundy

The simplicity and power of outdoor workouts that take me places, that I can do anywhere I may find myself are what get me stoked.

Did you know my favorite surfer girl is Alana Blanchard? She's just badass, grew up in Hawaii, was home schooled, surfs beautifully, and has since she was a kid. She speaks and lives like a woman after my own heart.

Alana showed us 10 simple moves for booty gains and booty gains are core gains if you’re doing it correctly.

Alana's quickie went like this (see below) We'll call it "The Surfer Girl Booty Gains Workout”:

1. High Knees, "Keep Your Core in," Alana says.

2. Jump Squats, or just squats without the jumping, "Squeeze Your Butt" Alana says.

3. Mountain Climbers

4. Burpees

5. Jump Lunges

6. Normal Squats

7. High Knees Plus Add 5 Tuck Jumps in between.

8. Plank and Knees to Elbow (this can be done from downward dog also)

9. IN and OUT squats (light leap up, land softly knees together, knees apart)

10. Push Up Burpees with a Jump

Alana suggests, 10 Rounds, 30 seconds on, and 10 seconds off.

Download an interval timer app onto your phone so that you stick to the times and push yourself.

If your knees bite back, don't do the jumps, but still do the movements with a lot of emphasis on your core, and form, and focus on what your body is working on, generating more strength in the areas that need it and around areas that need it.

If you want to increase the strength training aspect add weights.

Try 5 minutes on 1 minute off and doing a total of 30 minutes 5 days per week with 2 rest days. 

My fitness journey took a turn when I got my dad’s surfboard from my brother's garage and started to learn to surf. It gave purpose for getting strong.

It helps to have a goal in mind, something tangible to push us to our best selves. Something in me just must ride my daddy Dean's board and that nostalgic force continues to empower me.