Booty & Legs #11

Wow, get ready for some serious BOOTY BURN here!

This is one of the best Booty & Legs workouts i put together and you will be seeing this routine very often. All i can say, if you will choose the right weight for yourself you will feel the burn for the next 2 days. I have chosen the exercises which mostly target our glutes but of course you will feel your legs as well; specially your inner thighs.

Today’s workout is structured in 3 parts; Activation, Main Workout and Burn Out. You can still do full body warm up if you wish to. It is always a good idea, so never skip at least 5 min of your warm up routine.

Workout starts at: 4:07

Workout Breakdown:

A. Activation:

1. Booty Band Side walk (20 reps standing, 20 reps in squat position)
2. Booty Band Kick Backs (20 reps each leg)
3. Booty Band Side Abductions 2(0 reps each leg)

B. Workout:

1. Goblet Squats 10x + Squat Pulses 5x
2. Side Lunge to Curtsey (10/10x)
3. Deficit Back Lunge (10/10x)
4. KettleBell Swings 40x
5. Elevated Lunges (10/10x)

Rounds: 3

C. Burn Out

1. Hip Thrusts – slow 30x
2. 2x Pulse Hip Thrusts – 10x
3. 3 Seconds Contracted Hold Hip Thrusts – 10x

Workout Style: Time Challenge

Equipment Needed: 

• Pair of Dumbbells (I am using 10 lbs/4.5kg each)
• KettleBell (26 lbs/12 kg)
• Booty Band (medium resistance)
• Chair/Bench
• Step Up
• Exercise Mat

Cool Down & Stretching