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Description

Prepare yourself to feel the burn in your thighs and booty.... Embrace it!


Exercises

Set 1: 1 round
Squats
Squats
1 minute
Squat Jacks
Squat Jacks
45 seconds
Duck Walk
Duck Walk
45 seconds
Prisoner Squats
Prisoner Squats
1 minute
Squat Pulses
Squat Pulses
45 seconds
Hydrate
Hydrate
20 seconds

Set 2: 1 round
Jumping Lunges
Jumping Lunges
30 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
45 seconds
Wide Squat Holds
Wide Squat Holds
45 seconds
Squat Front Kicks
Squat Front Kicks
1 minute
Narrow Squat Holds
Narrow Squat Holds
45 seconds
Hydrate
Hydrate
20 seconds

Set 3: 1 round
Wall Sit
Wall Sit
1 minute
Wall Sits with Knee Raises
Wall Sits with Knee Raises
40 seconds
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
40 seconds
Wall Sits with Heel Ups
Wall Sits with Heel Ups
1 minute
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
30 seconds
Wall Sits with Knee Raises
Wall Sits with Knee Raises
30 seconds
Wall Sit
Wall Sit
40 seconds
Jog on the Spot
Jog on the Spot
1 minute
Hydrate
Hydrate
20 seconds

Set 4: 1 round
Chair Pose
Chair Pose
45 seconds
Side Lunges
Side Lunges
1 minute
Squat Jumps
Squat Jumps
30 seconds
Dragon Squats
Dragon Squats
1 minute
Squat Jumps
Squat Jumps
30 seconds
Reverse Lunges
1 minute
Chair Pose
Chair Pose
30 seconds
Hydrate
Hydrate
20 seconds

Set 5: 1 round
High Glute Kickbacks - Right
High Glute Kickbacks - Right
1 minute
High Glute Kickbacks - Left
High Glute Kickbacks - Left
1 minute
Right Bridge Glute Circles
Right Bridge Glute Circles
45 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
45 seconds
Yoga Bridge
Yoga Bridge
1 minute
High Glute Kickbacks - Right
High Glute Kickbacks - Right
45 seconds
High Glute Kickbacks - Left
High Glute Kickbacks - Left
45 seconds
Hydrate
Hydrate
20 seconds

Set 6: 1 round
Lying Right Leg Circles
Lying Right Leg Circles
45 seconds
Lying Right Leg Kicks
Lying Right Leg Kicks
45 seconds
Lying Left Leg Circles
Lying Left Leg Circles
45 seconds
Lying Left Leg Kicks
Lying Left Leg Kicks
45 seconds
Hydrate
Hydrate
20 seconds

Set 7: 1 round
Pretzel Stretches - Right
Pretzel Stretches - Right
45 seconds
Pretzel Stretches - Left
Pretzel Stretches - Left
45 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Celebrate!
Celebrate!
10 seconds

Workout Discussion

11 Apr
This is EVERYTHING your booty needs. If you are not dripping sweat after...you are not a human.

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