Booty Burner + my full at-home workout. No excuses!!
/I love traditional movements like squats, lunges, and deadlifts, but, especially when working from home, I will regularly change up those movements with other exercises like the ones shown in this video.
This video consists of sumo squats, curtsy lunges, and hip bridges. I used a 25 pound kettlebell and kept the weight the same for each exercise.
Sumo squat:
The setup of this squat is going to be a little different from your traditional squat. You want your feet to be wider than your shoulders, and toes turned out at a 45 degree angle. You can choose to hold the kettlebell in the front rack position (as shown in video) or holding by the handle with kettlebell in front of you so you can lightly tap the weight the floor with each rep. Reach your hips back, weight in heels, and drive your knees out in line with your toes as you bring your hips as low as your flexibility allows. Keep core and back tight. Do NOT compromise your form, i.e. knees caving in, rounding back. Stand back up to starting position maintaining the same form and squeezing your glutes.
Curtsy lunge:
Stand with feet side by side, chest up and shoulder blades down and back. This is your starting position. Step back and to the side with your left leg, crossing it behind your right leg. Bring your left knee to the ground while keeping the weight in your right heel. Both legs should be at about a 90 degree angle. Return to the starting position keeping your chest up and alternate sides. This movement can be a little tricky at first, so perform the curtsy lunge with no weight until you are comfortable with this exercise.
Hip bridge:
With feet about hip width apart, bend your knees with feet flat on ground. Your shins should be about perpendicular with the floor. Drive through your heels into the ground, knees out, and raise hips straight up while squeezing your glutes, without hyper extending your back.
The Workout
5 Rounds:
- 20 sumo squats
- 20 curtsy lunges (single count)
- 20 hip bridges
I knew I wasn't making it into the gym that day so I wanted to add a bit more to the workout. This was my full workout:
5 rounds: (Total time: 22:57)
- 20 sumo squats
- 20 curtsy lunges (single count)
- 20 hips bridges
- 20 kettlebell swings
10 rounds: (Total time: 11:45)
- 1 sprint (approximately 150 meters)
- Slow jog back to start line, and immediately go into next sprint
Tabata stretch crunches (Total time: 4 minutes)
Rest 1 minute
Tabata mountain climbers (Total time: 4 minutes)
