Workout Instructions 

  • Perform Steps 1 – 4 in succession three times.

  • Next perform Steps 5 and 6 in succession three times.

  • Last perform Steps 7 and 8 in succession three times.

STEP 1

20 – Side to Side Pulse Squat With Dumbbell  

  • Dig your heels in, push your butt back, drop it twice and return to center.

STEP 2

20 – In/Out Jump Squat     

  • Dig your heels in, keep your chest lifted.

STEP 3

20 – Alternating Reverse Lunge     

  • Keep your weight heavy on your front heel.

STEP 4

20 – Jump Lunge   

  • From a lunge position, heavy on your front heel jump into the next lunge.

STEP 5

20 – Curtsy Lunge With Dumbbell    

  • You are doing a lunge with a little bit of an angle. The back leg hides behind the front leg. You are still heavy on the front heel.


Tip: You can do this exercise with a dumbbell or kettlebell for a greater challenge.

STEP 6

20 – Straight Leg Dead Lift

  • Tip over feeling a stretch in your hamstrings, keep your back straight and your chest lifted being careful not to hunch over.

STEP 7

20 – Plie Squat Pulsing 

  • Dig your heels in, point your toes out, knees follow toes, keep your chest up and pulse twice.

STEP 8

20 – Butt Blaster Each Side    

  • Anchor the handles down on the floor with your hands. Put the band around the middle of your shoe and drive straight back.


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Exercise Disclaimer

The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.