How To Amp Up Your Legs and Booty | Full Workout

Here's an intense workout to get your legs and booty on FIREEE. I performed this workout at Heroic Fitness Studio utilizing their endless amount of equipment to make a fun, creative and intense workout for myself!

Give it a try!

Exact repetitions, sets and tips I used to make it burn baby burn are outlined below:)

Intense Legs and Booty Workout:

Battle Ropes Circuit: 4X20 Reps

Alternating Wave

Double Slam

Double Wave Lunge Jumps

Alternating Wave Lunge Jumps

Superset: Warm-Up 30 Reps then perform 4X15 Reps

Dumbbell Plie Squat (Last set perform 15 reps immediately into 5 fast reps, followed by 3-5 second pause).

Dumbbell Stiff Leg Deadlift

Superset: 4X20 Reps

Barbell Incline Lunge

Barbell Squat (Fast reps in controlled state)

Superset: 4X15 Reps Kettle bell Single Arm Swing

Kettle bell Pass Through Lunge

2-Minute Tire Flips (How many reps can you do in 2-minutes?)

Superset: 4X15 Reps Tire Squat Jumps

Tire Step-Ups w/ Knee Raise (Fast)

Sliders BURNOUT: 2X

Side-Lunge --> Curtsy Lunge

Reverse Lunges (Stay low)

Trainer Tips:

Battle Ropes Circuit:

While performing battle ropes circuit, keep back straight, core engaged and sit back as low as you can go while maintaining good form.

Beginner Modifications: Perform each exercise, rest when needed. Complete entire battle rope circuit. Do as many sets as possible!

Superset 1:

Performed on platforms to get deeper into my squat and deadlift. Focus on good form by engaging your core and keeping back straight. Push pressure on heels throughout both exercises and lower your body until you feel tension in the booty, hamstrings and quadriceps. You should not feel tension on your lower back. If so, decrease the weight and practice good form before adding anymore weight.

Superset 2:

You can use barbell, dumbbells, kettle bells or simply no weight for incline lunges or squats. Place pressure on heels, and SQUEEZE the booty on your way up for both exercises!

Superset 3:

Use kettle bells or dumbbells. Instead of jerking your neck, follow the weight with your eyes and use your bodies momentum to drive the weight back up.

Throughout the month of May we had a tire flip contest at Heroic Fitness Studio. I did 27 tire flips in 2-Minutes...how many can you do? We always do contests each month at Heroic. Stop on in and see what were doing throughout the month of June!

Superset 4: 2X20 Reps

After you completed your tire flips, grab some water, rest for 60-90 seconds and finish the last two supersets because you only have two sets each then you're done!!!

BURNOUT: 2X

Burnout means going until failure for each exercise while keeping good form. I performed 22 reps for each exercise. I didn't want to stop at 15, pushed to 20 then did 2 more to realllllly feel the burn. Sliders are fun to incorporate, but if you do not have any available, utilize a towel, shirt or paper plates to get your booty burning!

I promise you will thank me later:)

It is a love/hate relationship with Trainer Haley and I really appreciate the love and do not mind the hate because it's only temporary!

Fuel up with some the ultimate post workout stack from 1st Phorm. Have questions, email me! I would love to hear from you:)