Kat Maisano

Keep Going Kat

Leg & Booty Workouts 


Warm Up:

Repeat three times:

  • 5 Hip Openers Each Side, Forward and Backwards

  • 10 Jumping Jacks

  • 10 Reverse Lunges Alternating

X3

 

Weights:

3x10: Split Squats*

3x10: Deadlifts

*Are split squats a bit too advanced? Replace with 3x10 Pulse Lunges

SUPERSET*:

  • 20 Lunge Complex- holding 1 dumbbell- Each lunge = 1 rep 

  • 10 Gate Swings

  • 1 Min Wall Sit

*Repeat Superset According to your level:

Beginner: x1

Intermediate: x3

Advanced: x4

BURNOUT:

3x20 Kick Backs Each Leg

 


Warm  Up:

  • 30 Butt Kicks
  • 20 Walking Lunges
  • 1 min wall sit

X3

AMRAP #1

  • 10 Barre Booty Each Leg
  • 10 Lateral Squats aka Side Step Squats each way

Three Point Calf Raises:

3x10 Each Postion (1-2-3)

AMRAP #2:

  • 10 Pike Kicks Each Leg
  • 20 Sumo Calf Raises

Get an awesome booty pump with this slow steady workout. No plyos or jumping. Ease in to your workout with a prehab and long warm up. 

Prehab: 3x

  • 5 Step Throughs Each Leg

Warm Up:

  • 10 Pause Bridges

  • 20 Dirty Dog Raises Each Side

  • 10 Hip Abduction Each Side

CIRCUIT #1

  • 10  Three Point Squats

  • 10 Balanced Leg Raises each side

  • 10 Overhead Forward Lunges

CIRCUIT #2

  • 10 Squats with Front Raises

  • 20 Plank Jacks

  • 10 Forearm Plank Leg Raises

  • 10 Kick Pumps Each Side

  • 10 Combo Kicks Each Side

STRETCH & Cool Down! 


Have booty goals? Time to bust out the weights and focus on strength training, The only way to achieve a lifted round booty is to build up the muscle and reduce overall fat %. Start with a weight that feels heavy but you can still complete the reps.  Repeat the warm up 3x

Warm Up:
10 Side Step Shuffle
10 Walking Lunges
30 Butt Kicks
x3

DUMBBELL CIRCUIT:
10 Dumbbell Dead Lifts
10 Curtesy Combo Squats
10 Goblet Squats
10 Pace Duck Walk (forward then back)
1-6 rounds depending on the week you are on.

PLYO PARTY
10 Gate Swings
10 Criss Cross Squats
10 Jump Squats

BOOTY Builders: 
30 Kneeling Thrusters
10 Kick Overs each leg
10 Dirty Dog Raises each leg

1-6 rounds depending on the week you are on.


Ready for glute hypotrophy? Focus on pushing in to the burn and focus on your mind to muscle connection throughout. 
 Repeat the warm up 3x

Warm Up:
10 Step n stretch
10 Walking lunges
10 Prisoner Squats
5 Step throughs each side

Circuit 1:
10 Goblet Squats
10 Reverse Lunges
10 Dumbbell Pull through

Circuit 2:
10 Standing Kick backs
10 Side Leg Raises
10 Gate Swings

Circuit 3:
30 Sec Wall Sit
8 Curtsey Combo Squats
30 Chair Pulses


Burnout:
30 Feet elevated bridges
20 Dirty Dogs each side
10 Donkey Kicks each side

Optional Band Burnout:
10 Standing Kick Backs each leg
10 Side leg raises
X3


 

Resistance bands are one of the most versatile and affordable tools that you can purchase. Push through this booty burning workout. Repeat between 3-6 times depending on your level.

WARM UP:
10 Jumping Jacks
30 Side Step Shuffle (RB above knees)
3xMonster Walk (10 paces forward then back, RB around ankles)
Repeat entire warm up three times. 

Circuit 1:
10 Standing Kick Backs Each Leg (RB around ankles)
10 Side Leg Raises (RB around ankles)
10 Gate Swings (RB above knees)
Repeat according to the week you are on.

Circuit 2:
10 Squats with alternating kick backs (RB above knees)
10 Prisoner Squats (RB above knees)
10 Jump Squats (RB above knees)
Repeat according to the week you are on.


Circuit 3:
30 Glute Bridges
10 Dirty Dog Raises


Burnout:
30 Side Step Shuffle (RB above knees)