BootyWORK (awesome leg/booty workout)

In need of a new leg workout? Here ya go!

Prelift: BodyRush by ForceFactor
Intra-workout: Xtend by Scivation

I started out by squatting HEAVY on the smith machine. I did a warm up with no weight to get my blood flowing, and then did 3 sets of 12, increasing my weight each time. PUSH YOURSELF ON THIS ONE, then start the circuits:

1. Bulgarian goblet squats: (do the traditional bulgarian split squat, but hold a plate directly out in front of you, as though it is the steering wheel of a car. I used a 10, but start with a 5 and see how you feel.) 12 on each side
2. Bosu ball squats: 20 total (go low and slow!)
3. Curtsey lunges with 30 lb bar, 10 on each side
(I rotated through lifts 1-3 as a circuit and went through it 3 times)

4. Box squats with 15 lb dumbbells, 25 total
5. Front squats with 30 lb bar, 25 total
(alternate 4 and 5 two times for a total of 50 of each lift)

I finished with 10 minutes on the treadmill, walking at an incline to allow my legs to cool down and break up the lactic acid buildup in hopes that I can actually walk tomorrow. WE SHALL SEE! 🙂


2 thoughts on “BootyWORK (awesome leg/booty workout)

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