Booty & Legs #20

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Booty & Legs #20 is another X workout, meaning it is intense! Get ready!

Today’s workout is traditional HIRT (High Intensity Resistance Training) with 5 different exercises with timer 15 sec of rest and 45 sec of work. Although this type of training is my favourite, this routine was BRUTAL. It totally surprised me and you will see me huffing and puffing and taking more rests then usual. But this is all part of our training.

Today’s training is combination with strength and plyometric exercises. In case you don’t want to jump, do regular squats and lunges. So, we will raise up our heart rate and at the same time we will work on strength and build muscles while losing fat.

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?

1. Start with one leg squats and go as low as you can go
2. Start with one leg box squat where you sit on a chair and stand up only with one leg
3. Progressively lower down your chair or object you are going to sit on
4. Work on your ankle mobility as well

For the strength you will need a barbell, 2 different strength dumbbells; one for Elevated Squats and the other for Goblet Squats. You can also use yoga block to elevate your heels.

We will repeat 5 different exercise for 4 rounds and this will be 20 min workout in total. I felt the entire lower body for the next 2 days.

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
5 min ogrevanje v slovenskem jeziku

Booty Activation

Workout starts at: 7:15

Workout Breakdown:

1. Heels Elevated Squats
2. Jump Squats
3. Stiff Leg Deadlift
4. Jump Lunges
5. Pistol Squats

Rounds: 4
Timer: 15/45

Total kcal burned: 173

Workout Style: High Intensity Resistance Training

Equipment Needed: 

• Pair of Dumbbells (I am using 10 lbs/4.5 kg each)
• Barbell (19 kg / 41.8 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