Big Booty Workout

Often when there's reference to the "buttocks" or "booteeousmaximus," a few lyrics come to mind, " i like big butts and I can not lie...or, melissa's got a big ol' butt oh yeah..." A little "off color" to some, however, can't help but like the last one,... since it has my namesake....shhhh, don't tell! 

So, this one's gonna hurt. And a word of caution...you are going to feel extra "bootylicious" after this heavenly experience. Just don't call me for at least 72 hours after the workout! haha!  OK, a little hate mail is fine by me:)

By the way, my class gets to experience this doozy firsthand tomorrow morning!

1. Do the exercises in order 5 times with this rep sequence: 30, 24, 20, 16, 12 (for lunges, donkey kicks, and dead lifts, split reps evenly for each side, alternating)

2. Add dumbbells to the squats and lunges for a bigger challenge (no 3 lb barbie weights!!!)

3. If you don't have a kettlebell for the dead lift, use a dumbbell.

Have fun....Enjoy the Heat!

 

Chair or Bench Squats (sit back into heals and don't let knees dip over toes)

 

Lunges (lead with heel, keep knees behind toes)

Single Leg Dead Lift (keep supporting leg slightly bent; belly button pulled in; back flat)

Donkey Kick (option: for beginner, no dumbbell, drive heal up, and squeeze glute)