Best Ass Ever Workout!
Try to complete entire circuit 3x through.
Take a 60 second rest between each round.
ADVANCED try 5-6 rounds total.
Standing Booty Lift
20 repetitions on each leg.
Stand with feet hip width apart, toes pointing forwards & hands on hips. Keeping hips still & engaging your core, lean forward slightly, hinging at the hips sending one leg backwards directly behind you aiming to send the heel to ceiling. Squeezing your glutes, bring your leg as high as you can behind you, keeping the knee straight, lower leg to lightly tap foot on floor, repeat from there on the same leg for 20 repetitions then switch leg. It is important to keep your upper body still, only the working leg is moving. Your tempo should be slow, 2 seconds up & 2 seconds down.
Side Lift To Back Lift
Alternating Legs. 20 repetitions on each leg.
Starting from all fours, straighten one leg out to the side. Engaging core, lift the straight leg off the floor & carry it round so it is now directly behind you, heel to ceiling. Do not let your hips move. From there, keeping leg off floor & squeezing the glutes, lift your leg higher toward the ceiling. Return to starting position by following the same route with leg finishing straight out to the side of you, toe on floor. Repeat same leg for 20 repetitions & then switch leg. Your tempo should be slow & controlled as if moving through water.
Single Leg Glute March
Alternating Legs. 12 repetitions on each leg.
Lay on your back with knees bent, feet hip width apart on floor, keep your toes pointing forwards & your weight in the heels. Engage core & squeeze glutes to lift your hips towards the ceiling. When in this raised position it is important to keep your knees in line with hips in line with shoulders. From there, keep hips as still as possible, and extend one leg towards the ceiling as much as you can. Slowly lower foot back to floor & then lower hips back down to the ground. Repeat alternating legs for 12 repetitions on each leg.
Back Lunge To Hop
Alternating legs. 20 repetitions on each leg.
Regression: Back Lung to balance.
Standing with feet hip width apart & toes pointing forward, take a big stride backwards with one leg into a lunge position. Here, your back knee should just be slightly off the floor, shoulders in line with hips so you may need to hing at the hip slightly, keep the weight in the forward heel. From here in one motion, drive your weight through that heel, sending your back leg forward bringing knee to chest at the same time as jumping up. Land on the one leg and send that other leg straight back to the lunge position. Repeat on the same leg for 15 repetitions & then switch. Your tempo for this exercise should be fast & explosive. Try to perform this exercise as quick as possible when jumping but slow & controlled for your landing.
Lying Prone Heel Clicks
Lay on your front, flat on the floor with toes tucked under, (heels to ceiling). Rest your hands under your forehead. Lift your heels off the floor by squeezing your glutes & engaging your core. Keep your legs lifted off the floor as high as you can while you open & close your legs, "clicking" your heels together. Try to open legs as wide as you can without moving your upper body. Repeat for 30 heel clicks in total.
Take a 60 second rest & then begin the workout from the beginning.