Booty and Leg Sculpting Superset

Equipment: Weighted Objects, Elevated Surfaces
Format: Superset by time or reps, complete 3-4 rounds

Superset 1 (4 rounds):

Sumo Squat (8-12)

• Holding a weight on your shoulders with both hands, begin standing with your feet wider than hip-width apart, allowing your feet to naturally turn outward.
• Engage between your shoulder blades to keep the weight from rounding your shoulders, brace your core and move your hips back, keep your chest straight (don’t bend forward), weight on your heels and knees Actively track your toes.
• Push through your heels and squeeze your glutes as you stand back up.
• Repeat for your maximum reps.
• MOD: Remove weighted objects and perform this exercise with body weight only.

In and Out Jump Squats (0:30-0:45)

• Start by standing up straight in a wide stance and brace your core.
• Bend your legs, keeping your knees in line with your toes, into a sumo squat, keeping your chest elevated.
• Propel yourself up through your heels, bringing your legs together in mid-air so that you can bring your feet together and temporarily land in a standing position.
• Immediately jump your legs back into sumo position and squat your hips back.
• Repeat the assigned time.
• MOD: Reduced impact by removing jumping and switching feet together instead.

Superset 2 (4 rounds):

Forward Sprint Pulses (8-12)

• Begin by standing up straight with your core braced, feet slightly wider than hip-width apart, and weights at your sides or on your shoulders.
• Step your right foot forward and, maintaining an upright posture and a braced core, bend your knee 90 degrees—taking care to keep your front knee aligned with your ankle and big toe.
• Pulse your lunge by straightening and slightly bending your legs again, without letting your back knee touch the mat.
• Through the heel of the front foot, step the right foot back to meet the left foot in the starting position.
• Repeat on the left side and continue alternating left and right pulse lunges for maximum repetitions.
• MOD: Remove weighted objects and use body weight only for this action.

Split squat jump (0:30-0:45)

• Begin in a forward lunge position with knees bent and ankles aligned, back knee hovering over mat, chest straight and core braced.
• With your weight primarily on your front foot and your knee following your toes, jump up and swap your front and rear legs, landing gently behind you in a lunge position.
• Continue alternating for the allotted time.
• MOD: Perform alternating reverse lunges to reduce impact and/or grab a wall or chair back to help with balance.

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Superset 3 (3 rounds):

Hip Thrusts (8-12)

• Sit on a cushion in front of a bench (or sofa/chair/footstool) and place a weight on the crease of your hips.
• Press yourself up with your elbows and feet, resting your back on the raised surface; the edge of the surface should be at the bottom of your shoulder blades. Your knees should be in line with your ankles, with your feet resting on the mat.
• Brace your core and work through your heels to lift your hips and weight toward the ceiling, keeping your knees in line with your toes, squeezing your glutes.
• Pause here for a moment, then lower your hips back to the mat with control and repeat for your maximum number of reps.
• MOD: Perform this exercise without heavy weights.

Calf Raises (10-15)

• Standing with feet hip-distance apart, core braced, chest out, shoulders back and down (as if leaning against a wall), hold a weight in each hand either on the shoulder or on each side.
• Lift your heels off the mat as high as you can, then slowly bring them back down (being careful not to shift your weight side to side or forward).
• Repeat for your maximum reps.
• MOD: Remove weighted objects and use body weight only for this action.