BOOTY WORKOUTS

BOOTY WORKOUTS

Quick workout for when you want that quick booty pump. Repeat each circuit 3-5 times depending on your level.

 

 

 

 

 

 

 

Warm Up:

  • 30 Butt Kicks
  • 20 Squats with Alternating Kick Backs
  • 10 Forward Lunges
  •  

 

Circuit #1

  • 10 Lateral Squats Each Way (20 squats total)
  • 10 Step Squat Complex ( One lunge L Squat = 1 Rep/ One lunge R = 1 rep)
  • 10 Gate Swings

 

Circuit #2

  • 10 Walking Lunges
  • 10 Jump Squats
  • 30 sec Wall Sit

 

Circuit #3

  • 30 Frog Pumps
  • 10 Kick Overs (each leg)
  • 30 Dirty Dogs each leg

Grab a set of dumbbells and try this booty building circuit. Repeat each circuit according to your level. 

  • Beginner: x4
  • Intermediate: x5
  • Advanced: x6

 


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)

 

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

CORE WORKOUTS

CORE WORKOUTS