Be Well Workout of the Week: The Ultimate Booty-Busting Workout



This week’s workout will target — you guessed it! — your booty. The workout combines single-leg movements, plyometrics, and some cardio moves to get your rear in gear. And trust me: Come short-shorts season, you’re going to be glad you did it. Good luck, Be Wellers!

Be Well Workout of the Week: The Ultimate Booty Buster

The exercises:

Set 1
25 squats
25 squat pulses
20 squats
20 squat pulses
15 tuck jumps
50 high knees in places

Set 2
20 lunges right side
20 lunge pulses right side
10 lunge jumps right side
20 lunges left side
20 lunge pulses left side
10 lunge jumps left side
50 jumping jacks

Set 3
15 kettlebell swings
15 dead lift
10 kettlebell swings
10 dead lift
5 burpees
50 jump-rope jumps (or double-unders if you’re feeling adventurous)

Set 4
20 lateral lunge, alternating sides
15 ski jumpers
15 lateral lunge
10 ski jumpers
50 jump-rope jumps

Explanation of exercises:

Squat: Stand with your feet just a bit wider than shoulder widt and your toes slightly turned outward. Keeping your weight in your heels, bending at the knees and lower until your quads are parallel to the floor. Keep your back as upright as possible. Straighten legs and come back to the starting position.

Squat pulses: Get into a squat and hold, pulsing down towards the floor and never standing all the way back up.

Tuck jumps: Stand with feet hip width apart and drop to a squat. As you stand, explode into a jump, driving your knees into your chest. As you land, drop into a squat to repeat, making it one fluid, continuous motion.

High knees: Start standing with your feet together. Alternating jumping your legs up toward your chest.

Lunge: Standing with feet hip-width apart, step forward with your left foot and drop into a lunge, so your left leg makes a 90-degree angle. Return to standing and repeat on the right.

Lunge pulse: Do a forward lunge. Pause when you reach the lunch position and pulse down toward the flower, never standing all the way back up.

Lunge jump: Position yourself in a lunge. Jump upwards switching the front and back legs. Once landed, repeat.

Jumping jacks: Just like in elementary school. Start with feet together and arms down. Jump your feet out laterally and raise your arms above your head. Return to starting position and repeat.

Kettlebell swings: Standing with feet about hip-width apart, hold a kettlebell in front of you both both hands. Bend your knees into a squat, swinging the kettlebell back through your legs as you drop down and forward to about shoulder height as you stand. Repeat in a fluid motion.

Dead lift: Stand with legs shoulder-width apart and dumbbells in hands. Bend knees slightly and lean forward with your arms moving towards the ground, until your back is at a table-top position. Slowly return to the starting position.

Burpee: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, lower to the ground, bring your feet back in, and stand up.

Lateral lunge: Standing with feet together, step to the side in a lunge, making sure your knee doesn’t bend past your toe. Return to standing and lunge on the other side.

Ski jumpers: Start in a skier’s stance (like a squat, but bent forward at the waist slightly). Using your arms for momentum, jump up and to the left, landing on both feet. Jump to the right. Repeat. For this workout, do 30 jumps total, so 15 each side.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.


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