A Bootyful Workout


-10 weighted squats

* Either use two dumbbells or use the squat rack

- 45 sec plank

- 20 second pull-up hold

*Keep your arms at a 90 degree angle and hold

Repeat 3x and complete this circuit with a 60 second sprint

-20 jump squats followed by 20 squat pulses

-10 burpees with push-up

-30 calf raises

Repeat 3x and complete this circuit with a 60 second sprint

-10 weighted single leg lunges

*Place one leg on the bench, hold one barbell in each hand, and lunge. Make sure your knee doesn't extend in front of your big toe

-10 weighted standing oblique side crunch

* Hold a weight in one hand, and crunch to the side. Make sure to engage your core muscles the whole time and crunch

-5 weighted donkey kicks, 5 weighted fire hydrants each leg

Repeat 3x and complete this circuit with a 60 second sprint

Have any questions? Don't hesitate to email me at waitforweight@gmail.com!

As always, Happy Sweating!


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