Legs and Booty Smash

Equipment: Weighted objects (dumbbells, optional kettlebells, water bottles, jugs, or other), raised surfaces

Format: 3 rounds of power cycling the prescribed number of times. Once done move on to the tabata circuit. For Tabatas, perform each movement for 0:20 with 0:10 rest in between. Repeat 4 rounds for a total of 4:00.

Strength circuit:

Single Leg Deadlift (8-12)

• Start by standing with feet hip-width apart, right foot in front and left foot behind.
• Holding a weight in each hand, brace your core, shoulders back and down (as if they were against a wall), and place about 80 percent of your weight on your front foot.
• Keeping square hips against the wall in front of you, push your hips back and hinge forward as far as possible while keeping your back flat, slightly bend your right knee and bring the weight closer to your shin.
• Return to standing across your entire foot, pressing your glutes forward and feeling your glutes work through the movement, being careful not to tip back at the top.
• Repeat for max rep range and switch sides..
• MOD: Keep feet on the ground and perform Romanian deadlifts – hips bent, back flat, weight close to calves, and force through feet to return to standing.

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.

Wall Sit Hold (1:00)

• With your back and shoulders against the wall, bend your knees to 90 degrees.
• Stick to the allotted time.
• Optional more challenge: Place weights on your knees and/or lean your arms against a wall in a cactus/goalpost pose.

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Tabata

jumper

• Place a block (or any other obstacle) in the middle of the mat and stand on the far left side of the mat with your knees bent.
• Push through your feet, breaking the barrier to the right (using your arms to push you).
• Land lightly with your supporting core, distributing your weight evenly on each foot while allowing your hips and knees to bend to absorb the force. Your knees should be in line with your toes as you prepare to jump back to the left.
• Repeat the assigned time.
• MOD: Generate this low impact by jumping out and stepping over obstacles one time, squatting down on the other side. Keep your core braced and your chest elevated, and stand up through your heels. Repeat the stride and squat for the designated time.

Reverse Lunge to Jump Switch

• Begin by standing up straight with your core braced and feet slightly wider than hip-width apart.
• Step your right foot forward and, maintaining an upright posture and a braced core, bend your knee 90 degrees, keeping your front knee aligned with your ankle and big toe.
• Through the heel of the front foot, step that same foot straight back into a reverse lunge.
• Jump up from a reverse lunge position, switch legs, right foot forward, and land lightly behind you in a lunge position.
• Repeat on the left side and continue alternating sides with a jump switch in the middle for the stated time.
• MOD: Reduces impact by canceling jumps and simply performing alternating forward/backward lunges.