Booty & Legs #17

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For this Booty and Legs workout we will explore 2 different styles of training (Interval and Reps). We will have 6 different exercises and 13 moves to complete and all of the exercises target one of the three butt muscles but in majority we will focus more on gluteus medius and minimus.

As you will see i am wearing ankle weights for the entire time of the workout. If you don’t have them, do the exercises without and you will still feel the burn.

I suggest on the last 2 exercises where we do laying leg lifts, put the weight on the top of the thigh (if you don’t have ankle weights) and i promise you will feel the burn.

For today’s workout you will need bench or a chair, ankle weights, weights and yoga block.

Now do a quick warm up and let’s do this together.

CHOOSE YOUR WARM UP

Basic 5 min Warm Up
Lower Body Warm Up
Upper Body Warm Up
5 min ogrevanje v slovenskem jeziku

Workout starts at: 6:05

Workout Breakdown:

Buy In: 50x Elevated Bridges

Main Workout:

1. Weighted Step Ups 15/15x
2. Side Knee Standing Tucks 3x + Side Lunge 10/10x
3. (Squats 3x + Squat Pulses 3x) 10x
4. Standing Leg Kick Backs 20/20x
5. Curtsey to Back Lunge 10/10x
6. Laying One Leg Lifts 20x + Inner Thighs Lifts 20x (Finish first with one side, then go to the other and repeat 20 reps)

First round use timer: 10/50 x13

Second round use reps in the brackets.

Burn Out: Hip Thrusts 50x

Rounds: 2
Total kcal burned: 227

Workout Style: Interval and Time Challenge

Equipment Needed: 

• Pair of Dumbbells (I am using 10 lbs/4.5 kg each and 22/10 kg lbs)
• Ankle Weights
• Bench/Chair
• Yoga Block
• Exercise Mat

CHOOSE YOUR COOL DOWN & STRETCHING

15 Min Full Body Cool Down & Stretching
30 Min Full Body Cool Down & Stretching
Lower Body Cool Down & Stretching 
Upper Body Cool Down & Stretching