I think we all know what the trend is right now ladies...MORE BOOTY THE BETTER! I am trying to amp up my workout (and backside) by incorporating more squats, weighted leg lifts, and lunges into my routine. Here are a few exercises to super-set for a deeper burn!
Split Squat Jumps: Start in a lunge position with right leg forward. Jump up out of the position and in the air, switch legs and land in a lunge with left leg forward (30 seconds)
Step-Ups: Holding 10-15 lb dumbbells in each hand, step up with right foot on the bench and back down repeating with right leg only. Switch to left leg at the end of the reps (15 each leg)
Squat to Press: Holding a 10-15 lb dumbbell between two hands (in front of chest), squat down and as you are returning to standing, press dumbbell above head. Repeat x 20
Squat Jumps: Start in squat position and jump straight up leading with your hands as high as you can. Repeat x 20.
Assassinator: Start in standing position. As you lift your right leg to 90 degrees, you are jumping and pushing off your left leg. Do not set your right leg down until you have completed 15 jumps. Then switch sides. (30 reps total)
Burpees: Start in standing position, drop down to floor and kick legs out so you are now in a plank position. From plank, jump legs back to hands (in a crouching position) and return to standing. Do this for 30 seconds, then rest.
Skaters: In semi-squat position with knees bent, jump side to side pushing off outside leg. Remain with knees bent the entire exercise. Do this for 30 seconds and go straight to donkey kicks.
Donkey Kicks: Down on all fours, start with right leg and kick it back and up, tightening your booty every time and pausing at the top of the exercise before returning to start position. 20 reps each leg.