My Hump Day Booty Workout

May 2, 2018

 

 

Happy Hump Day!!! 

What better way to celebrate a hump day than with a booty workout!? (lol) 

Get your glutes ready to feel the burn. 

 

REMEMBER: If it doesn't feel right, don't stress your body or hurt yourself. Form over everything. Lower your weight or put them away all together. 

 

Ready to get going? 

 

This workout is a weight and cardio mixture. You do one move with weight and then one without to get your heart pumping. 

You have: 

6 Moves 

1 Minute for Each Move 

10 Seconds of Rest in Between Each Move 

3 Rounds Total 

1 Minute Rest Between Each Round 

 

 

Move 1: Squat Thrusts (15 lb weights) 

*Hold weights at your shoulders and stand with feet shoulder width apart. Lower down into a squat and powerfully push back up, thrusting the weights over head with straight arms. Lower the weights back down while lowering into a squat. Repeat. 

 

 

Move 2: Jumping Lunges (no weight)

*Start by stepping back into a lunge. (knees bending at a 90 degree angle, keeping knees over feet) Quickly jump up and switch your feet to the opposite foot lunging. Repeat.

 

 

Move 3: Dumbbell Swings (15 lb weight)

*Stand with feet a little wider than shoulder width apart. Hold one dumbbell between your legs. Bend your knees and swing the dumbbell through your legs and back up. Rotate the weight quickly in the air to your other hand and swing it back through your legs. (make sure thumb is always facing towards you) Repeat.

 

 

Move 4: Squat Jumps (no weight)

*Stand with feet shoulder width apart. Squat down. Jump up straightening your legs. Land in a squat and repeat.

 

 

Move 5: Reverse Lunges (15 lb weight)

*Stand with feet together and a weight in each hand. Step back into a lunge bending the knee at 90 degrees. Step back to the first position and repeat with other foot.

 

 

Move 6: Squat and Hold (no weight)

*Lower into a squat. Hold it!

 

 

That last minute of the squat hold will burn your glutes so bad. 

Did you LOVE this workout? Comment below!

 

 

 

 

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