Make sure shoulders are back, chest out, chin up & abs tight!
NEVER let knees go over toes when lunging and squatting...knees should always be @ 90 degrees
Start with moderate to heavy, end with *HEAVY* | The more you lift, the less reps you will be able to do.
When you add weight, you build muscle. | Light or no weight burns out and tones (Lean muscle)
Perform jumping squats 20 reps in between each drill
- Ball roll-ins x Reverse leg raises- Lie flat on your back with your heels on your exercise ball. Squeeze your core, bring your heels in towards your butt and roll them back out. Butt should stay off the ground the entire time. Complete 10 reps then immediately complete 15 reverse leg raises with your ball. 4 sets of each
- Sumo Deadlifts x Band hip thrusts- Stand with feet wider than shoulder width, toes pointing outward. Bar over mid-foot. Push legs through the floor, keep the bar close to your body throughout the entire movement. Make sure your back is flat, not rounded! If it begins to round, its too heavy. Focus on form here! Squeeze glutes at the top of the movement. After completing one set of dls, complete 15 hip thrusts. Place your band just over your knees and focus on driving your knees outward and exploding your hips up to the top.
- Side bench step-ups- Stand with a straight bar on your shoulders and a bench or box to your right. Pushing through your heels: step up with your right leg, come back down, do a quick tap with your left foot and go back up. Complete 10 reps on your right then repeat on your left. 4 sets on each leg. This is a quick & short movement. Don’t lock your knees.
I’m starting with 12 lb bar, but do what works best for you.
- Kneeling Heel Press to Side-Lift - Kneeling on all fours and gripping a 5-8 lb weight with the back of your knee, kick one leg straight behind you, pressing your heel up to the ceiling. Bring back to center, then lift leg out to the side, hinging from the hips. Complete 25 reps on one leg before moving on to the next.
Minimum 2 miles;
High incline & Intensity to burn that booty out.