Booty Burn Day 1

Here we go ladies! The week of some booty work! 

I want this short 3-part series to be a supplement to the program you are working on (hopefully you are already consistent with The Female's Ultimate Guide to Fitness). This week's series will just be a little addition to add in some extra booty work, cuz c'mon, we could always find a way to improve those booties ;) 

DAY 1

3 SETS:

Wide Squat with Dumbbells: 12 REPS

  • Widen your feet, point your toes out & keep the weight in your heels as you squat down & back up. Exhale on your way up. If possible, add some dumbbells or other type of weight to challenge yourself! 

Squat with 3 pulses at bottom: 6 REPS

  • Keep your feet about shoulder width apart, shift your weight back & sit in your heels. Complete 3 small pulses at the bottom of your squat, then squeeze your gluts, exhale & come back up.

Jump Squats: 12 REPS

  • Squat back & explode out of your heels as you power up & jump. Land softly on your toes, then back to your heels. 

Reverse Lunge + Glut Extension: 6 REPS (each side), 12 total

  • Lunge back keeping your front knee over your ankle, flex your back toe towards that same knee & use your glut to extend the leg up to just about 30 degrees from the ground. Repeat on the other side, alternating back and forth. 

I recommend doing this at the end of your workout. Finish 3 sets of the above & that's it! 

Helen BavinComment