Get Yourself A Little Booty Burn!

I really love overload workouts…the ones where you hit a muscle group multiple times!  It is challenging and fatiguing while you’re working your way through, but it feels so good when you’re done!

This little number is all lower body based and heavy on the glute work, although you will get some hamstring action, too.

I’ve programmed this workout as bodyweight only, but feel free to add dumbells/sandbag/barbell to the partial single leg squat, single leg Romanian dead lift, and/or the hip thrust.

Here ya go!

  • Partial Single Leg Squat   (10 each side)
  • Jump squats   (10)
  • Single Leg Romanian Deadlift   (10 each side)
  • Skater hops   (10 each side)
  • Hip thrusts   (10)
  • REPEAT 4 TIMES

You could use this workout multiple times and work toward improving your workout density.  The density of your workout means to complete the SAME amount of work in LESS time.  That would mean to IMPROVE density, you want to complete the four rounds in LESS time than the previous time you did this workout.

Some visuals to guide you:

Partial single leg squat

Partial single leg squat

Single leg Romanian deadlift

Single leg Romanian deadlift

Hip Thrust

Hip Thrust

 

I’ll be including in my newsletter later in the week, this very same workout done in 2 additional ways.  I call this One Workout : Three Ways or 1W:3Ws.  With a few simple changes in reps/timing/order you can reuse a workout, which allows you to target the same muscle groups AND beat boredom!

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