Booty & Legs #9

Oh boy! This workout here is a pure BOOTY KILLER. I am writing this post 3 days after I filmed it and i am still feeling the after affects of the workout. First 2 days after i really felt it in my butt and it is an amazing feeling, because i targeted exactly the right spots. 2nd and 3rd day i started to feel also my hamstrings, which are your back thighs, and this pain feels a bit less enjoyable. Foam rolling should help in this case.

So today’s workout is structured in 3 parts. First part is booty activation, second is the main workout and then follows our burn out.

Now i suggest you do a quick full body warm up and let’s do this together.

Workout starts at: 3:20

Workout Breakdown:

PART 1: Activation

1. Hip Thrusts with heavy Booty Band
2. Leg Kick Back (L/R)
3. Elevated Bridges

Timer: 5/30
Rounds: 2

PART 2: Main Workout 

1. Hip Thrusts with medium Booty Band and weight 20x
2. Pull Through Deadlift 20x
3. Elevated Lunges (20x/20x)
4. Curtsey Lunges alternating 20x

Rounds: 3

PART 3: Burn out

1. One Leg Elevated Bridge 20x
2. Leg Kick Back with lighter Booty band 20x

Finish first with one leg, then do the other.

Round: 1

Workout Style: Time Challenge

Calories Burned: 251 kcal

Equipment Needed: 

• Pair of Dumbbells (I am using 10 lbs/4.5kg each)
• Heavier Dumbbell (I am using 22 lbs/10 kg)
• Booty Bands (Heavy, Medium, Light)
• Box, Chair, Sofa
• Yoga Block
• Exercise Mat

Pair this workout with: Cardio HIIT #1

Cool Down & Stretching