And you thought Booty Murder was hard! Ha!
This is a killer body weight workout that will target your glutes, shoulders and core. Make the moves as challenging as you can (add weights if you like), and don’t sacrifice form for speed. Beginners can use ANY of the modified exercise variations, detailed in the descriptions below or make their own.
Equipment: You’ll need a mat, water and a timer. Dumbbells optional. Read modifications below.
Booty Murder 2.0 - Throw It On The Ground Circuit
8 exercises. 3 rounds for time. 600 reps.
- 40 Squat & Side Lift
- 30 Single Leg Deadlifts
- 20 Drop Squat & Tuck
- 10 Single Leg Pushups
- 40 Back Lunge & Kick
- 30 Side To Side Pike Hops
- 20 Plank Leg Lift & Reptile
- 10 Elevated Hip Bridge
*Core Bonus! 100 Side V-Ups & Kick per side
How To Do It
Photos from “Athlete” by Howard Schatz
Hip flexibility plays a HUGE role in proper form for your squats and lunges. It took a long time for me to break parallel with my squat and I only got there once I started regularly adding yoga and hip opening stretches to my routine.
A well rounded routine incorporates all modalities of fitness: cardio, stamina, strength, agility, power, speed, coordination, balance, accuracy and flexibility.
Do you spend enough time working on your flexibility?