Guest Post By: Dr. Crystal Ceh, ND 

buttAlthough we aren’t sporting shorts and bikinis anymore, it doesn’t mean that we have to let ourselves completely go and pack on the pounds. Autumn is one of my favorite times of year to be exercising outdoors – the air is crisp and the scenery is stunning with the leaves changing color. One area of the body that is often neglected with pant wearing and stretchy tights is the booty, aka your butt. Here is an effective, body weight outdoor workout I devised to help sculpt your tushy and keep things in check this fall.


The Workout

Hill Sprints

Find a hill, any hill will do! The Summerhill Hill in Toronto is fairly with a steep incline, which is where I decided to do this workout. While I didn’t sprint the entire hill, I picked a distance (approximately 50m) and timed myself. Try 5 sets x 30 seconds all out effort, with 90seconds rest between sets. This is sure to get the heart rate up and the booty burning!

Stair Running

stair runningThe staircase in any condo or office building will provide you will a lot of stairs to climb. You can even venture out to Hamilton, Ontario to climb the Chedoke 298 step staircase. If you are doing a a smaller flight (ex. ~75 stairs), keep your rest intervals short, about 30 seconds, and complete 8 sets up and down. For safety reasons make sure not to sprint down the steps!

Unilateral Bench Reverse Lunges

unilateral bench luncge

This exercise really creates a deep stretch in the hip extensors, ie the butt and hamstrings, and adds a stability component since you are working one leg at a time.  Try 3 sets of 25 reps per leg, with 1 minute of rest between sets.

Execution: Start by standing on a bench (or if there isn’t one you can use the 2nd or 3rd step of a staircase), lunge down with the right leg making sure you get a long stride. Then step back up onto the bench, and repeat. Finish reps on one leg, then move on to the other leg to complete the set.

 Walking lunges

walking lungesSo simple, yet so effective! Find a 50-100 meter flat area and get going. I did 3 sets of 25 lunges per leg, with 1 minute rest between sets.

 Jump Squats

jump squats

Using the same flat area from exercise 4, jump squat the length of the area, focusing on explosive movement with the help of your arms. I did 20 standing squat jumps for 3 sets, with 90 seconds between sets.

The whole workout takes around 45 minutes to complete, and it will leave you feeling bootylicious! A foolproof workout to maximize your assets 😉

Here’s to building better behinds!


Learn more about Dr. Crystal Ceh ND at

crystalCrystal is licensed Naturopathic Doctor who is passionate about helping people reclaim their health and transform their lives through Naturopathic medicine. She is the owner of Core Essentials Health, and provides convenient, concierge Naturopathic and fitness services to her clients in the comfort of their own homes. While there are many tools in her toolkit, she focuses on the fundamental healing modalities: nutrition, movement and mindfulness. Crystal welcomes all clients to her practice, but she has a special interest in weight/fat loss, digestive health, stress management and hormonal health. Crystal actively engages the community by hosting health seminars, corporate lunch-and-learns, and contributes articles and health blogs regularly to local organizations and online journals. Crystal is a member of the Board of Directors of Drugless Therapies-Naturopathy (BDDT-n) and the Association for Natural Medicine in Europe (ANME).


Fall Butt Blasting Workout
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