Jun 10
9
Bust That Booty Workout!
Hey Everyone … Hope you’re having a great Wednesday! Summer is almost here and looking great in your swimsuit means having toned, strong legs and a firm booty! Today’s workout is going to zero in on your butt and legs, with a little bit of work for your core 
The ONLY thing that you will need for this workout is your own bodyweight. This is going to be a short, but VERY intense, at home workout, and there are 3 parts to the workout, each lasting only 4 mintues.
If you have some type of a timer, it will be much easier for you because you will be doing 20 second bursts of high intensity exercise followed by 10 second “rest” periods. You’ll do a total of 8 rounds before resting, then going on to the next set of exercises.
So … here we go!
Set # 1 – Explosive Star & Plank to Pike Jump
Explosive Star: start out completely squatted down, holding your knees to your chest. Then lift out of your squat and jump, extending your arms and legs into a “star”, then jump and go right back into your squat knee-hold. Do as many as you can in 20 seconds
Plank to Pick Jump: start out in a push up plank position, with feet spread apart about shoulder width. Then bring your feet as close to your hands as you can, pushing your butt up in the air, similar to what you would do coming up from a squat thrust. Then go back down to your plank position. Your hands will never leave the floor. Do as many as you can in 20 seconds.
Set # 2 – Seated Bicycle Twists & Lunge Jumps
Seated Bicycle Twists: same as doing bicycle crunches, with the exception of being in a seated position with your feet raised off the floor. Do as many as you can in 20 seconds.
Lunge Jumps: start out in a lunge position. As you come back up, jump and switch your feet and go down into a lunge on your opposite leg. Repeat as many times as you can in 20 seconds. You’ll feel a nice burn through your hamstrings and quads
Set # 3 – Plank Leg Switches & Hip Raises
Plank Leg Switches: start out in a push up plank position. Keeping your legs straight, alternate lifting one leg as high in the air as you can, then bring it back down and do the same with the other leg. Do as many as you can in 20 seconds. You should feel this through you butt big time!
Hip Raises: lay down with your feet shoulder with apart on floor, knees bent and hands out to your sides. Pushing through your heels, raise your butt and hips as high as you can off the floor. Repeat as many times as you can in 20 seconds. This should also give you a great burn through your buns!
