Sample Workout 001

For this workout you won’t need any equipment at all.

Focus: Lower Body.

Movements: Squats + Lunge

If there’s one thing most people can appreciate it’s a great backside. There is such thing as too much butt stuff, I just haven’t been able to find that line yet.

We’ll start with a gentle warm-up.

This should take around 10 minutes, but not much longer.

Perform two sets of each of the following exercises:

3-way Toe Taps - 10 Reps in each direction on each leg. Focus on standing up between each tap and bringing your hips straight up and down.
Crossbody Mountain Climbers - 15 Reps on each leg. Keep your hips low and be light on your feet keeping a consistent pace.
Glute Bridges - 15 Reps with a 10s hold at the end of each set. Squeeze that butt at that top, control down.

Now that we’re warm let’s get strong.

Perform three sets of each of the following exercises.

Do your best to perform all 3 exercises before resting around 2 minutes between each set.

Squats + Squat Jumps + Squat Hold - Perform 7-9 reps of both the squats and jumps, followed by at least a 20s hold at the bottom of the squat.
Hollow Rocks - 15-20 Reps. Stay tight and scale by bending your knees if you need to.
Reverse Lunge - 10-12 Reps each leg. For an added challenge try balancing on one leg for just a second in between each rep.