Booty and Abs Supersets

Superset 1:

Move 1: Sumo Squat to Reverse Curtsy Crunch (0:45-1:00)

• Begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
• Brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing.
• Once standing step your right foot across and behind you so that your right knee ends up behind your left heel into your reverse curtsy lunge. Keep your chest up.
• Power through your front heel to stand and as you bring your right leg forward, drive the knee up and to the right for an oblique crunch, then plant your foot back in the starting wide stance.
• Repeat the sumo squat and curtsy lunge on the other side and continue this sequence, alternating sides, for the allotted time.
• MOD: Hold on to the back of a chair or wall to assist with balance throughout this sequence.
• MOD for more of a challenge: Hold a weighted object in each hand at shoulder height throughout the sequence.

Move 2: Knee Drivers (0:30 each side)

• Start with your core braced, left foot behind you, and arms overhead.
• Powerfully drive your left knee up towards your chest as you swiftly bring your arms down on either side of the knee, as though you are holding a watermelon and breaking it over the knee.
• Repeat for the allotted time and switch to the other leg.
• MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance throughout this sequence.

Superset 2:

Conventional Deadlifts (8-12)

• Begin standing with your feet hip distance apart, core braced.
• Push your hips back and hinge forward, bending your knees. If you’re using dumbbells, you’ll keep them in close to your shins (at mid-shin) and lift your chest, straightening your back and dropping your hips down. If you’re using a barbell this is where you’ll grip the bar and lift your chest, dropping your hips slightly, and engaging between your shoulders.
• Drive through your entire foot as you straighten your legs (imagine you’re pushing the earth away from you), keeping your weight moving in a straight line close to your body.
• Feel your glutes and hamstrings working through this lift, and do not lean back at the top.
• MOD: Remove the weights and do this move with just your bodyweight.

I-T-Y’s (1:00)

• Begin lying face-down in a supported plank or superwoman position with your torso resting on an elevated surface, core braced, back flat, and legs engaged with toes pressed into the mat for stabilization.
• Holding a lightly weighted object in each hand, draw your arms up straight behind you, engaging between the shoulders. Keep your gaze neutral (don’t look down or up), hold for the allotted time and release.
• From the same supported plank position, raise your arms straight out to the sides into a T-position, hold for the allotted time and release.
• Finally, raise your arms in front and overhead in a Y-position, being mindful to maintain core engagement, neutral gaze, and a flat back as you hold for the allotted time and release.
• MOD: Complete this sequence without weighted objects.

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Superset 3:

Super Marios (8-12 each side)

• Begin standing with your feet hip-width apart.
• Step your left foot back behind you maintaining an upright posture and braced core, bending the knees to a lunge position (ensure your front knee is not shooting out over your toes).
• Power through your front heel to stand and jump as you drive your back knee up to your chest while reaching your right arm up to the sky.
• With control, return to starting position and repeat for max reps.
• Repeat sequence and reps on opposite side.
• MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance and/or take out the jump and work on a high knee drive without the jump.

V-Ups (8-12)

• Begin by lying on your back with legs out long, arms extended overhead, and core braced with your lower back making gentle contact with the mat.
• Use your core to lift your torso and legs simultaneously, ending in V-sit position.
• With control, lower yourself to the starting position, maintaining the braced core throughout.
• Repeat for max reps.
• MOD: Keep your legs bent as you sit up, drawing your knees in towards your chest.