Sculpted legs and booty

Equipment: Heavy objects, elevated surfaces
Format: reps/time of each move, repeat 3 times per superset.

Super Group 1:

Long jump(0:30-0:45)

• Start standing on one end of the mat, feet hip-distance apart, core braced, and chest straight.
• Squat down, loading your weight into your heels, then explosively jump to the other side of the mat through your glutes.
• Turn around and repeat for the allotted time.
• MOD: Reduce impact by lunging forward and squatting on the other side of the mat. Turn around and repeat the lunge on the other leg, finishing with a squat. Continue alternating for the specified time.

Sumo squat(8-12)

• Holding a weight with both hands on your shoulders, start standing with your feet wider than hip-distance apart and letting your feet naturally point out.
• Place the weight between your shoulder blades to prevent the weight from wrapping around your shoulders, brace your core and push your hips back, keeping your chest straight (don't bend forward), weight back in your heels and knees actively aligned with your toes.
• When you return to standing, drive through your heels and squeeze your glutes.
• Repeat for your maximum number of reps.
• MOD: Remove the weight and perform this exercise using only your body weight.

Super Group 2:

Side jump and side kick(0:45)

• Standing on the far left side of the mat, bend your knees, put your weight on your heels, and explode through your feet to the right side of the mat (pushing with your arms).
• Land gently with a braced core, distributing your weight evenly on each foot while allowing your hips and knees to flex to absorb the force.
• Lean slightly to the right, feeling your right leg is stable and strong, then forcefully kick your left leg directly to the right, first lifting your knee and then driving through your heel, as if you were kicking a door.
• Return your right foot to a hip-width position, jump back laterally to the left, and kick your right leg.
• Repeat for the allocated time.
• MOD: Reduce impact by jumping and stepping one foot at a time to the other side of the mat, then performing a body squat on the other side. Kick completed. Step, squat, and kick repeatedly for the allotted time.

Bulgarian Split Squat (8-12 per side)

• Start standing with a weight in each hand and one foot high behind you, hip-width apart and far enough apart to form a good lunge.
• Sit on the edge of a raised surface and find the best position for your feet so that the edge is right where your hips meet your thighs. Keep your working leg straight; where your feet touch the ground is where you should be during the split squat.
• Ideally, your elevated surface will be no higher than your knees.
• Bend your knees to a depth that works for you and control yourself as you lower yourself (making sure your front knee doesn't buckle in or out).
• As you stand up, drive through your front heels and stand.
• Repeat your ax reps and switch sides.
• MOD: Perform only bodyweight exercises, leaning your hands against a wall for balance, or doing regular forward lunges on the mat.
• MOD 2: Perform a static lunge, keeping your feet in the lunge position as you perform maximum reps up and down.

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Super Group 3:

Traditional deadlift(8-12)

• Start standing with feet hip-distance apart, core braced, shoulders back and down, and weights in hands.
• Push your hips down and back, pivot forward and bend your knees. Keeping the weight close to your calves (mid-calf), lift your chest, straighten your back, and lower your hips.
• As you straighten your legs, use your whole foot (imagine you are pushing the earth away from you) to move your weight in a straight line close to your body.
• Feel your glutes and hamstrings engage during this movement, and don't lean back at the top.
• MOD: Remove the weight and perform the movement using only your body weight.

Jump Squat Pivot (0:30-0:45)

• First, stand up straight with your feet hip-distance apart, core braced, and chest straight.
• Lower your hips back into a squat, keeping your chest straight, your weight on your heels, and your knees in line with your toes.
• Drive powerfully through your heels and hamstrings to jump explosively while briefly rotating your body to the left, landing gently on the balls of your feet.
• Immediately rotate your body back to face forward, bend your knees, and sit back into a squatting position.
• Jump and spin in the opposite direction.
• Continue this sequence in turns for the specified time.
• MOD: Make it a low-impact move by canceling the jump and doing a regular squat. You can also briefly ground your hips back onto the elevated surface to teach proper squat form.