Happy Halloween!!! I know we’re all going to indulge in some treats today…it’s the holiday of candy🤣! So definitely make sure to get a workout in! We’ve focused on legs, arms, chest, back, full body, abs…now time to focus on the BOO-TY 👻!
This workout can be done at the gym or at home with just a couple of weights… the heavier the better! It’s a fun way to switch up your leg routine and focus on the glutes- which sometimes get left out when focusing on hamstrings and quads. It’s a quick 30-40 minute workout with both major and isolated movements- so you’ll really feel burning on all areas of the glutes, maybe even up into your lower back- that’s ok! You’ll have 3 different rounds with a 30-20-30-20 pattern and the workouts will gradually get more difficult.
Let’s get to it!
- Time- About 40 minutes
- Calorie Burn- around 300
- Equipment:
- – Exercise mat or soft surface to lay on
- – Water
- – Exercise ball
- – Heavy Kettlebell or dumbbell- mine is 35 lbs- you can also use laundry detergent if you don’t have weights!
- Music- Plan out your playlist ahead of time! Find songs that pump you up and motivate you.
- Space– Space for your mat and ball
- Attitude– have FUN with it! It’s time to take care of your body!
**Please remember to watch the quick video below to see how to properly do each move!
Boo-ty Work
Round 1
- 30 Weighted Squats
- 20 Lunges
- 30 Donkey Kicks (15 each leg)
- 20 Squat Pulses**Optional Challenge
- 30 Russian Twists
- 3 times through
Between Rounds- 30 jumping jacks
Round 2
- 30 Kettlebell Deadlifts
- 20 Bulgarian Squats (10 each leg)
- 30 Single Leg Extensions (15 each leg)
- 20 Deadlift Pulses** Optional challenge
- 30 Bicycles
- 3 times through
Between Rounds- 30 jumping jacks
Round 3
- 30 Kettlebell Sumo Squats
- 20 Weighted Hip Thrusts
- 30 Fire Hydrants
- 20 Sumo Squat Pulses** Optional Challenge
- 30 Russian Twists on Ball
- 3 times through
Don’t forget to cool down and stretch! Click here for my cool down & stretching routine.