Hi!!

This workout is a booty and shoulder focused strength session! These muscle groups weren’t sore from my previous workouts and although a little random, a very good workout! Doing glute and shoulder exercises are actually some of my favorites to do so I really hope you feel a burn with this one.

BUILD STRENGTH WORKOUT 

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Repeat circuit 4-5x depending on weight used. If you use a heavier weight, take rests in between exercises and rounds to let muscles recover. If you take this workout towards the fat burning route, repeat each exercise one right after the other with little to no rest and a lighter weight! Let me know if you have questions. 🙂

1. Curtsy Lunge – 12 reps each leg (I used 25 lbs for rounds 1+2, 30lbs for round 3 +4)
2. Standing Leg Raise W/Weight – 12 reps each leg (I used 15 lbs)
   1. Rest the weight on your leg. Your hand should only be there to guide the weight.
3. Man Makers W/ 5 Mountain Climbers – 10-12 reps (I used 10lbs)
   1. Drop down into a burpee with weights, perform 5 mountain climbers, hop up, curl and shoulder press.
4. Alternating Shoulder Raises – 15 reps (I used 5lbs which I recommend)
5. Bosu Ball Knee-To-Elbow – 15 reps each leg
   1. This works your legs by stepping back each time and your abs because of stabilization on the Bosu ball. Squeezing while bringing knee to opposite elbow works your abs as well.
   2. If you have a Bosu ball but the flat side is too hard, use the round side.
   3. If you don’t have a Bosu ball, use some sort of elevated surface to complete this. An example would be a stair.
6. Bosu Ball Weighted Squats – 12 reps (I used 25lbs)
   1. Again, same rules apply as above or just squat on the ground.
7. Lateral Shoulder Raise W/Thumbs Up – 12-15 reps (I used 5lbs which I would recommend)
   1. When you raise, your thumbs should be towards the ceiling.
8. Weighted Hip Thrust  – 15-18 reps depending on weight. (I did 65lbs for more reps)

I really hope you enjoy this workout!! Make sure to tag me on Instagram if you do and leave a comment down below with what workouts you want to see next!

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all my love,

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