Booty & Legs #15
Reading Time: 1 minute Super nice lower body workout, with 3 parts:
- Warm Up & Activation
- Main Workout
- Burn Out
We will be using different equipment for this workout. If you don’t have ankle weights i suggest you do it without, but i strongly suggest that you invest in those weights because it will bring your workout to the next level.
Now do a quick warm up and let’s do this together.
Activation starts at: 3:55
Workout starts at: 10:05
Workout Breakdown:
I. Warm up & Activation:
- Booty Band (BB) Squats
- BB Hip Thrusts
- BB Seated Abductions (3 ways)
Timer: 10/30 x 3
II. Workout
A 1. Hip Thrusts 10| 8| 6 | 6 | 8 | 10
B 1. B Stance RDL 8x (L/R)
B 2. Frog Pumps 15x
Rounds: 3
C 1. Elevated Lunges 8x
C 2. Laying Side Leg Raises 15x
Rounds: 3 (First finish all 3 sets on one leg and then continue on the other leg)
*On Laying Side Leg Raises i mistakenly counted wrongly – did 14 reps instead of 15 – leaving N 10 out*
III. Burn Out
- Frog Pump from the Bench 30x
- Leg Kick Back with Ankle Weights 5 | 10 | 5 (L|R)
Workout Style:Time Challenge
Equipment Needed:
- Dumbbells – Medium and Heavier (I am using 10 lbs and 22 lbs each)
- Booty Bands – Light and Medium
- Ankle Weights
- Bench/ Chair / Sofa
- Exercise Mat
Nice workout 🙂 can you give tips how to do burn out without a banch maybe? thank you
Yes of course. Easy, from the chair! Lean over the chair, your hips are on the edge of the chair and grab chair legs with your hands. From this position lift the legs up. The second exercise you can do from your sofa or you can put 2 chairs next to each other to create more space.
wau, that was super fun and it went so fast 🙂