Lani has prepped a bootilicious workout- Will you give it ago?

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*Equipment: Booty band and any type of weight! Can be a kettle-bell, Dumb-bell, a bag packed with cans, anything!

Warm up:

30 seconds on, 10 seconds rest in-between each exercise. 30 seconds rest between each round. You have 4 rounds!

1.      Banded deep squats

2.      Banded pulses

3.      Banded crab walks

4.      Banded abductors  

Your glutes should feel like they are on fire now! Ready to work a little bit harder and load some weight! TIP: Squeeze your glutes at the top of every squat and every thrust! Squeezing is so important to activate the glutes and to ensure that we get the most gains out of our workout!

Work:

40 seconds on each leg, 10 seconds rest. You have 3 rounds on the same leg before you move onto the next leg!

TIP: SQUUEZE the glutes even harder!!

1.      Banded fire hydrants

2.      Banded donkey kicks (Can choose to do these without the band if you prefer)

3.      Banded pulses (3 rounds)

4.      Banded sit squat at 90 degrees (3 rounds)

Time to thrust!

40 seconds on, 10 seconds rest. 3 rounds!

1.      Banded hip thrusts (laying on the ground)

2.      Banded hip thrusts with abduction

Get rid of those bands! Time to add some weight!

40 seconds on, 10 seconds rest. 4 rounds!

1.      Weighted deep squats

2.      Weighted pulses

3.      Weighted alternating lunges

4.      Jump squats (without the weight)

And you’re done team! Remember to cool down properly and  stretch out the glutes and the legs.