Booty and Legs Sculpting Supersets

Gear: weighted objects, elevated floor
Format: Carry out supersets for time or reps, full 3-4 rounds

Superset 1 (4 rounds):

Sumo Squats (8-12)

• Holding a weighted object in each palms at your shoulders, start standing together with your toes wider than hip distance, permitting your toes to prove naturally.
• Participating between your shoulder blades to maintain the weights from rounding your shoulders, brace your core and ship your hips again, protecting your chest up tall (don’t bend ahead), weight again in your heels and knees actively monitoring according to your toes.
• Drive by way of your heels and squeeze your glutes as you energy again to standing.
• Repeat to your max reps.
• MOD: Take away the weighted objects and carry out this train with body weight solely.

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

• Start by standing tall in a large stance and core braced.
• Bend your legs together with your knees monitoring according to your toes for a sumo squat, being conscious of protecting your chest elevated.
• Drive by way of your heels to propel your self up, bringing your legs collectively midair so that you just momentarily land in a standing place with toes shut collectively.
• Instantly hop your legs again to a sumo place and squat your hips again.
• Repeat for allotted time.
• MOD: Make this low impression by eradicating the soar and stepping your toes collectively as a substitute.

Superset 2 (4 rounds):

Ahead Lunge Pulse (8-12)

• Start by standing tall, core braced, and toes a bit wider than hip distance, holding weighted objects by your sides or at your shoulders.
• Step your proper foot ahead, sustaining an upright posture and braced core, bending the knees to 90 levels – be conscious of protecting your entrance knee aligned over your ankles and together with your massive toe.
• Pulse your lunge by straightening and bending your legs once more barely with out permitting your again knee to the touch the mat.
• Drive by way of the entrance heel to step your proper foot again to satisfy your left within the beginning place.
• Repeat on the left facet and proceed alternating left and proper pulsing lunges to your max reps.
• MOD: Take away the weighted objects and full this transfer with body weight solely.

Cut up Squat Jumps (0:30-0:45)

• Start in a ahead lunge place together with your knees bent and aligned over your ankles, again knee hovering off of the mat, chest upright and core braced.
• Along with your weight primarily in your entrance foot and your knees monitoring your toes, soar up and change your back and front legs, touchdown flippantly again in a lunge place.
• Proceed alternating sides for allotted time.
• MOD: Carry out alternating reverse lunges to make this low impression and/or maintain onto the wall or again of a chair for assist with stability.

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Superset 3 (3 rounds):

Hip Thrusts (8-12)

• Sit your self on the mat in entrance of your bench (or sofa/chair/ottoman) and place a weighted object in your hip creases.
• Press your self up together with your elbows and toes to place your again in opposition to the elevated floor; the sting of the floor needs to be on the base of your shoulder blades. Your knees needs to be aligned over your ankles, together with your toes planted on the mat.
• Brace your core and drive by way of your heels to raise your hips and weighted objects in direction of the ceiling, knees monitoring according to the toes, squeezing your glutes.
• Pause right here for a second then drop your hips again down towards the mat with management and repeat to your max reps.
• MOD: Carry out this train with out weighted objects.

Calf Raises (10-15)

• Stand together with your toes hip distance aside, core braced, chest up, shoulders again and down (as in the event that they had been in opposition to a wall), and a weighted object in every hand at your shoulders or by your sides.
• Carry your heels off of the mat as excessive as you may with management, then slowly decrease them again down (be conscious that you just’re not shifting your weight facet to facet or leaning ahead).
• Repeat to your max reps.
• MOD: Take away the weighted objects and full this transfer with body weight solely.