My Workout Today – Let’s Focus on Booty Workout

Let's Focus on Booty Workout
First off, don’t do this workout if you’re planning to pick strawberries the next day. Trust me on this one…ouch!

Let’s Focus on Booty Workout Breakdown

Part One
Weighted Knee Touch Back Lunge & Knee Up Right Leg – 16 reps
One Leg Bridge on Balance Ball Right Leg – 15 reps
Weighted Knee Touch Back Lunge & Knee Up Left Leg – 16 reps
One Leg Bridge on Balance Ball Left Leg – 15 reps
Repeat 2 more times (total of 3 times)

Part Two – Balance Ball – 10 rounds 30/0
Isometric Thrust Hold
Hip Thrust

You’ll complete each exercise 5 times, alternating with no breaks.

Part Three
Side Jump Lunge & Sandbag Clean Back Lunge Combo – 60 reps
1 rep = 3 side jump lunges + bag clean/back lunge

 

Equipment Needed
Balance Ball
Sandbag
Dumbbells

My Workout Details

Part One: 12:50 with 12 lb dumbbells
Part Two: Ouch, seriously ouch!
Part Three: 14:35.9 – I completely the first 19 reps with my 40 lb. sandbag. I removed one of the inserts for the remaining reps, because I was having a difficult time maintaining good form.

I finished up my workout with a jump rope Tabata (8R 20/10).

The Stats

My Entire Workout – 46:38
430 calories burned
Max heart rate 159

This workout didn’t get my heart rate sky high, but it’s definitely effective. I’m still feeling it in my booty and inner thighs two days later.

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