Sorry for the mistaken upload of Volume Glutes #20 yesterday!! Luckily I was able to find, process, and re-upload the correct video...and I'm go glad because I didn't want to repeat this one!! Have fun Booty Builders!!
Glute Building: Heavy Booty #20
Tabata pair: 4x each
1. bird dogs
2...
2022-05-22 18:19:27 +0000 UTC View Post
Spring Challenge #9
Warm up 2 min tabata
1. down dog up dog
2. 3 groiners twist
HIIT Tabata: 20:10 4x each move before moving to the next move. Tabata is adapted from Scott Herman Death by Dumbbells
Tabata 1: 10 mins
1. Dumbbell squat
2. Dumbbell renegade row
3. dumbbell w...
Gute Building: Volume Glutes #20
Set: 2x 10 reps/move
1. donkey kickbacks
2. fire hydrants
3. 20 weighted banded bridge pulses
Set: 4x
1. 15 Banded Thrusts
2. 12 Swings
3. 10 heels elv kb DL
Set: 3x
1. 6 tactical lunges 2=1
2. 8 bstance thrusts...
2022-05-18 04:00:02 +0000 UTC View Post
Full Body Barbell Strength
** Format idea by** https://www.youtube.com/c/McLaneFitness/videos
2 min tabata warmup
1. walk out pushup plank jack shoulder tap
2. lunge pops
BB Strength Set...
Glute Building: Heavy Glutes #19
Banded Warmup 2
10 Box Squats
10 Goodmorning
20 Bridge
Tabata:
1. weighted bridge pulses
2. Weighted Frog Pumps
Set: 4x
8 Heavy Thrusts with 10 sec hold on last rep
10 Heavy Swings
Set: 3x
1. 6 BB RDL
2...
2022-05-14 04:00:02 +0000 UTC View Post
Spring Challenge #8
Warmup pair 2 mins
1. Plank shoulder tap push-up to down dog stretch
2. Plank hop 2 standing toe touches
HIIT 30:10 3x 8 mins
1. Sldl clean to rev lunge and press
2. Sldl clean to rev lunge and press
3. RL Roll back to rocket step up
4. LL roll back to rocke...
Glute Building: Volume Booty #19
Banded Warmup 2 x
10 pop Squats
10 Goodmorning
20/leg Cha Cha
20 Bridge
Thrust Set: 6x
1. 10 1&1/2 Banded Hip thrusts
2. 8 heavy tactical lunges 2=1
Set: 3x
1. 6 staggered squat to curtsy lunge
2. 6 Sta...
2022-05-11 04:01:00 +0000 UTC View Post
Full Body No rest Tabatas & Reps
3 Minute AMRAP
1. 3 bear kickthroughs to Pushups
2. 4 Plank Hops to stand
3. 5 Squat Jacks
4. 6 Switch Lunges 1=1
NO REST Tabata Circuit: 4x each pair
1. plank hop Swing to Squat Swing::Kb DL
2. Plank Row to kneeling Clean and press::Plank Ho...
2022-05-09 04:01:01 +0000 UTC View Post
Glute Building: Heavy Glutes #18
Activation
25 frog pumps
10 rev hypers
10 banded donkeys
10 side to side steps
Set: 6x
1. 5 Heavy Banded Thrusts
2. 8 swings
3. 3 hang cleans
Set: 4x
1. 5 BB Sumo DL
2. 10 banded fire hydrants
S...
2022-05-07 04:01:00 +0000 UTC View Post
Spring Challenge #7
Warm up 3 min AMRAP
1. walk out pushup
2. 2 groiners twist and reach
3. 4 low lateral lunges
5. 5 pop squats
BB Deadly Pyramid 4x
1. 2 bent rows
2. 4 hang cleans
3. 6 push press
4. 8 Curtsy Lunge (4/leg)
5. 10 box squats
... 2022-05-06 04:01:01 +0000 UTC View Post
Glute Building: Volume Lift #18
Warm up
50 frog pumps
25 weighted frog pumps
10 leg lift hip ups/side
10 low lateral lunges and twist
Hip Thrusts: 3x
30 reps
30 Seated Abductors
Thrust Set: 3x
8 reps with 10 pulses and 10 sec holds
12 KB Sumo Squats
...
Busy Morning Full Body
3 Minute AMRAP
1. 3 Froggy Pushups
2. 4 Froggy Plank Hops
3. 5 lateral touch downs
4. 6 squat jumps
HIIT 30:10 3x
1. RA OH LA down LL Rev lunge
2. LA OH RA down RL Rev lunge
3. Burpee Double arm db sumo swing clean
4. Around the world le...
Glute Building: Heavy Glutes #17
Banded activation 10/leg 2x
1. Donkey kickbacks
2. Fire hydrants
3. Side to side steps
Superset 1: 5x
1. 5 reps max weight
2. 10 box squat jumps
Superset 4x
1. 10 B-stance/leg
2. 10 db lunge pulses/leg
Giant Set: 3x
1. ...
Spring Challenge #6 by Kristin R
Warmup Tabata:
1. Prisoner Squat Jacks
2. comp Burpee
True Tabata NO REST 20:10 - (1st move 20 sec, 2nd move on 10 seconds)
1. Kb swings, Squat Swings, reset swings, side step swings
2. Kb Upright Rows
1. Elv Plank SA Row (s...
2022-04-29 04:00:03 +0000 UTC View Post
Glute Building: Volume Glutes #17
Warmup: 1x
100 frog pumps
50 Adductors (laying back, elbows, sitting up, lean fwd, standing - 10 of each)
25/leg Cha Chas
10/leg Side lying Leg raises toe pointing down
Thrusts: 5x
15 Thrust + Pulse
15 BW Banded, push knees out
15 Seated A...
2022-04-27 04:00:02 +0000 UTC View Post
Upper body and burpees
Tabata warm up
1. walk out pushup 3 plank jacks
2. low lateral lunge and twist
Hiit #1: 50:10 2x
1. Alt Sa snatch to sa shoulder press
2. Ssd chest fly
Round 1: 10 Burpee Arnold press
Round 2: 5 Arnold press
HIIT #2 50:10 2x
1. Kb power clean...
Glute Building: Heavy Glutes & Core #16
Warmup:
20 Glute Bridge
60 3 way Abductors
25 Walking Banded side to side Squats
10/leg SL bridge
5x5
1. Max Thrusts
2. Max KB Goblet Squat
Tabata:
1. BB alt rev lunges
2. hallo hold flutters
6x6 2022-04-23 04:00:02 +0000 UTC View Post
Spring Challenge #5
Express tabata warm up
1. walk out pushup walk back squat jump
2.3 groiners twist and reach
combo moves 5-1
1. Manmakers
2. box jump & bench hops
60 sec between rounds
1. Dead bugs sa headbangers
2. bicycles
3. Commando to T-stand reach un...
Glute Building: Volume Glutes #16
Warm up work 10 reps 2x
1. Side laying leg lifts on bench
2. Rev hypers
3. Leg lift hip ups
Hip thrusts supersets 4x
1. 15 reps
2. 8 kb kickstand dl /leg
Super Set 3: 4x
20 ball Hamstring curls
15 Kb deficit Sumo squats
Upper Body & Core by Kristin R
Warm-up
1. burpee Squat Jacks 2x
2. bench lateral touch downs
SS: 3x
1. 10 Bicep up Hammer Down
2. 5 Rev Grip Pushup Press Back
***Between Rounds - Combo Move:
5 Burpee SSD Clean & Press (5 Pushup, 5 plank hops, 5 Single, 5 Single, 5 Double...
2022-04-18 04:00:03 +0000 UTC View Post
Glute Building: Heavy Glutes #15
Warm up 2x
25 Frog Pumps
10 BW Banded Goodmornings
10/leg Cha Chas
HEAVY Hip Thrust – 5x
1. 5 Full
2. 5 Deadstop and 3 count holds
***Between Rounds***
5 donkeys
5 rainbows
5 firehydrants
Super Set ...
2022-04-16 04:00:02 +0000 UTC View Post
Spring Challenge #4
Tabata Warm Up 4 minutes
1. slow mtn climbers
2. walk out pushup t stand
3. groiners
4. rollbacks to stand
10 reps
Glute Building: Volume Glutes #15
Warm up work 10 reps 2x
1. Side laying leg lifts on bench
2. Rev hypers
3. Ball or bar hypers
4. Donkey kicks
Hip thrusts supersets 8x
1. 10 reps
2. 15 swings
5x
5 thrusts, 5 1/2 thrusts, 10 pulses
40 squat hold pulses
Chest, Tri, & Core #2
SET 1: Tabata Pair 2 mins:
1. Walk out push-up plank hop
2. Low lateral lunge twist and reach
SET 2: Reps circuit 5x
1. 6 Max db chest press
2. 5-1 combo tricep makers
3. 5 Decline Bosu Burpee
4. 10 Incline chest press
SET 3...
Glute Building: Heavy Glutes #14
Warm up Tabata: 2x each::side steps in 10 seconds
1. Banded thrusts
2. Banded Squats
3. kang squats
4. Banded goodmorning
Thrusts - heavy but not max
8 reps with a 10 sec hold - 4x
5 reps MAX Weight - 5x
***between rounds vari...
2022-04-09 04:01:00 +0000 UTC View Post
Spring Challenge #3
5 minute AMRAP
5 chair lunges
4 hands on bench hops
3 Incline Pushups
2/leg Rocket Step up Rev lunge Switch
Combo move pyramids evens 8-2
1. Staggered pushup, Sa snatch, "Squat Windmill
2. Reset Swings, Swings, Squat Swings (dropset the weigh...
2022-04-08 04:00:03 +0000 UTC View Post
Glute Building: Volume Lift #14
Banded activation 10/leg 2x
1. Donkey kickbacks
2. Fire hydrants
3. Side to side steps
Thrusts progressive set
30 reps 2x 125
20 reps 3x 165
15 reps 4x 215
Superset: 3x 95
1. 5/leg Bstance thrusts
2. 12 sumo DL
...
Upper Body Burner
Warmup 2 mins
1. Commandos
2. Prisoner Squat Jacks
COMBO Moves - Giant Set: 15, 10, 8
1. Back Fly + Lateral Raise
2. Pushup + Tricep Kickbacks
3. Arnold Press + Military Press
***** Tabata Move Between Rounds - 4x
1. Devils Press
...
Glute building: Heavy Lift #13
Activation Tabata ABAB
1. Alt step up toe out glute lift
2. Kang low squats
3. banded donkey kicks
4. banded leg lifts
Hip Thrusts:
1. Pyramid 12-1 Thrust
2. 5 swings
Heavy Thrust: 5x
1. 4 1 &1/2 Thrusts
2. 5 curtsy DL/leg<...
Spring Challenge #2
Warmup: tabata
1. low lateral lunge and twist
2. walk out pushup
3. comp burpee
4. bird dogs
Superset 1: 3x
1. 5/arm kneeling clean and press to kickthrough
2. 6 sl burpee rocket step up lunge back and switch
HIIT: 50:10 ABAB
1. o...
2022-04-01 04:00:05 +0000 UTC View Post
