Booty and Legs Strength and Sculpt

Equipment: Weighted Object (water bottles, dumbbells, household objects), Elevated Surface

Format: Perform each exercise for the prescribed amount of time and repeat for 3 rounds.

A1: Goblet Squats (0:30)

• Stand with your feet slightly wider than hip distance apart, core engaged. 
• Hold a single dumbbell in both hands by one end.
• Squat down by shooting your booty back behind you, keeping your chest up tall (don’t bend forward) and weight back in your heels.
• Drive through your heels and power through your posterior chain to come back to a standing position.
• MOD: Sit down to an object (chair, ottoman, bench, etc) OR remove the weight and just perform a bodyweight squat.

A2: Romanian Deadlift (0:30)

• Begin standing and hold one dumbbell in each hand with shoulder blades back and down and core engaged. 
• Slowly hinge forward at the waist while pushing your hips back and keeping the dumbbells close to your body.
• Bend forward as far as you can while maintaining a flat back. 
• Drive through your heels to come to standing and squeeze your glutes at the top. 

A3: Elevated Abduction Glute Bridge (o:50)

• Come down to your mat, back is flat to the mat with your knees bent and feet together on the ground or on an elevated surface. 
• Butterfly your legs out away from the midline of the body and engage your core by driving your lower back gently into the mat.
• Keeping your legs in a butterfly position, bridge yourself up by pressing your heels into the floor or elevated surface, squeezing your glutes and keeping a tight core.
• Let yourself back down gently to the mat for a quick touch, and repeat.
• Pro Tip: Add a dumbbell to your hip crease to increase the resistance.

B1: Lateral Leg Swings (0:30 each side)

• Begin in a tabletop position with your shoulders stacked over your hands, core engaged, and back flat.
• Straighten out your right leg behind you and cross it over to touch your foot to the ground on the left.  
• Swing it out to the right in line with your body and squeeze your outer glute. 
• Repeat for time and then switch sides. 

B2: Broad Jump Reverse Lunges (0:50)

• Start with your feet hip-width apart and core engaged. 
• Slightly bend your knees and powerfully jump forward as far as you can.
• Step your right foot back behind you, begin bending your back knee until your back knee nearly touches the ground in a 90 degree angle. 
• As you stand up, power through your front heel to come to standing and meet your back foot. 
• Repeat the broad jump and lunge with your left leg and alternate back and forth. 
• MOD: Perform reverse lunges without the jump for a low impact option. 

C1: Single Kneeling Squats (0:30 each side)

• Begin by kneeling on your right knee and your left leg straight out to the side. 
• Shoot your booty behind you to sit back on your right heel.
• Power through your glute to end in a tall kneeling position and repeat.
• Pro Tip: Hold a dumbbell on each shoulder or one in front of you.

C2: Jump Squats + Lateral Single Leg Bounds (0:50)

Jump Squat

• Stand with your feet shoulder width apart.
• Begin pushing your hips back while bending your knees.
• Squat down by shooting your booty back behind you, keeping your chest up tall (don’t bend forward) and weight back in your heels.
• Powerfully drive through your heels and posterior chain to explosively jump.
• When you land, land softly on the balls of your feet and repeat. 
• MOD: Remove the jump and do Sumo squats, or squat to an object (chair, ottoman, bench, etc). 

Lateral Single Leg Bounds

• Start standing on one end of your mat. 
• Power off your right foot and lunge your body laterally to the other side of the mat to land on your left foot.
• Keeping one foot off the ground at all times, power off your left foot to return to the other side and repeat. 
• MOD: Take smaller, less explosive jumps or hold on to a chair in front of you and decrease the width of your jump.