Booty & Legs #19
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Booty & Legs #19 is another X workout, meaning it is intense! Get ready!
Today we are focusing on strength and a bit of cardio with Buy in and Buy out exercise.
Buy ins and outs simply means you have to do an extra exercise before you do the actual workout circuit. And Buy out works the same. You have to conclude the workout with your final exercise.
Today you will do Kettlebell swings as your low impact cardio part.
In the main workout we will do a new exercise which is PISTOL SQUAT. If you have never done this exercise before you might find it very challenging. It is advanced exercise and you will need a bit of practise with it.
How to practise Pistol Squats?
- Start with one leg squats and go as low as you can go
- Start with one leg box squat where you sit on a chair and stand up only with one leg
- Progressively lower down your chair or object you are going to sit on
- Work on your ankle mobility as well
For the strength you will need a barbell, dumbbells and bench or a chair. We will repeat 4 different exercise for 3 rounds in total.
If you want you can have 1-2 min rest between each set to regain some muscle strength or you can go all in and complete the circuit as fast as possible.
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: 4:45
Workout Breakdown:
BUY IN: KettleBell Swings 50x
- Hip Thrusts 15x
- RDL (Deadlifts) 10x
- Bulgarian Split Squats 10/10x
- Pistol Squats 10/10x
Rounds: 3
BUY OUT: KettleBell Swings 50x
Total kcal burned: 173
Workout Style: Time Challenge
Equipment Needed:
- Pair of Dumbbells (I am using 10 lbs/4.5 kg each)
- Barbell (20 kg / 44 lbs)
- Kettlebell (12 kg / 26 lbs)
- 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
Amazing workout today in Slovenia, with cooler climate. I used and tested out my new Heart Rate monitor Morpheus, which is really amazing. For the same workout with less kg in weights, i burned 221 kcal and my duration was 23:28.
I finished my workout faster and with less weights but i burned more. I used the most accurate chest band and i compared it with Apple Watch where i burned 168 kcal in total. Which is 53 kcal less than the Morpheus calculated.
My Kettlebell: 10kg (22lbs)
My HipThrusts: 10kg
My Deadlifts: 16 kg
My Split Squats: 10 kg
great one, just pistol is still so hard 😉