Booty and Legs Sculpting Supersets


Get able to rock your booty and legs with this enjoyable exercise you are able to do with just a few dumbbells or weighted objects!

These sculpting supersets mix resistance coaching with explosive cardio to spice up your endurance, construct muscle, burn fats, and maximize your exercise time.

This exercise is just like these featured in my 30-day Booty and Abs Problem– which provides you a full physique exercise plan with a particular emphasis on sculpting and strengthening your butt, legs, and abs!

Do it from residence or within the health club and see the quickest definition concentrating on and strengthening your abs and glutes from a number of angles so that you not solely get a good looking sculpted form, however enhance your physique’s operate as effectively.

Keep in mind in the case of your outcomes, it’s not a race to achieve them. It’s about being constant and growing wholesome, sustainable practices that can serve you in the long term!

Able to get began? Press play and let’s go!

Nice job Rockstar! Now let’s get you a plan! Take a look at the 30-Day Abs and Booty Problem for a house exercise program that can sculpt and outline your abs, legs and glutes (plus provide you with an amazing full physique shred), makes use of minimal tools and can get you on observe to feeling and searching your finest!

Booty and Legs Smash

Click on to develop and see all exercise transfer descriptions

Tools: weighted objects, elevated floor
Format: Carry out supersets for time or reps, full 3-4 rounds

Superset 1 (4 rounds):

Sumo Squats (8-12)

  • Holding a weighted object in each palms at your shoulders, start standing together with your toes wider than hip distance, permitting your toes to end up naturally.
  • Participating between your shoulder blades to maintain the weights from rounding your shoulders, brace your core and ship your hips again, holding your chest up tall (don’t bend ahead), weight again in your heels and knees actively monitoring according to your toes.
  • Drive by means of your heels and squeeze your glutes as you energy again to standing.
  • Repeat to your max reps.
  • MOD: Take away the weighted objects and carry out this train with body weight solely.

In and Out Bounce Squats (0:30-0:45)

  • Start by standing tall in a large stance and core braced.
  • Bend your legs together with your knees monitoring according to your toes for a sumo squat, being aware of holding your chest elevated.
  • Drive by means of your heels to propel your self up, bringing your legs collectively midair so that you simply momentarily land in a standing place with toes shut collectively.
  • Instantly hop your legs again to a sumo place and squat your hips again.
  • Repeat for allotted time.
  • MOD: Make this low influence by eradicating the soar and stepping your toes collectively as an alternative.

Superset 2 (4 rounds):

Ahead Lunge Pulse (8-12)

  • Start by standing tall, core braced, and toes just a little wider than hip distance, holding weighted objects by your sides or at your shoulders.
  • Step your proper foot ahead, sustaining an upright posture and braced core, bending the knees to 90 levels – be aware of holding your entrance knee aligned over your ankles and together with your massive toe.
  • Pulse your lunge by straightening and bending your legs once more barely with out permitting your again knee to the touch the mat.
  • Drive by means of the entrance heel to step your proper foot again to fulfill your left within the beginning place.
  • Repeat on the left aspect and proceed alternating left and proper pulsing lunges to your max reps.
  • MOD: Take away the weighted objects and full this transfer with body weight solely.

Cut up Squat Jumps (0:30-0:45)

  • Start in a ahead lunge place together with your knees bent and aligned over your ankles, again knee hovering off of the mat, chest upright and core braced.
  • Together with your weight primarily in your entrance foot and your knees monitoring your toes, soar up and change your back and front legs, touchdown calmly again in a lunge place.
  • Proceed alternating sides for allotted time.
  • MOD: Carry out alternating reverse lunges to make this low influence and/or maintain onto the wall or again of a chair for assist with steadiness.

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Superset 3 (3 rounds):

Hip Thrusts (8-12)

  • Sit your self on the mat in entrance of your bench (or sofa/chair/ottoman) and place a weighted object in your hip creases.
  • Press your self up together with your elbows and toes to place your again towards the elevated floor; the sting of the floor needs to be on the base of your shoulder blades. Your knees needs to be aligned over your ankles, together with your toes planted on the mat.
  • Brace your core and drive by means of your heels to elevate your hips and weighted objects in direction of the ceiling, knees monitoring according to the toes, squeezing your glutes.
  • Pause right here for a second then drop your hips again down towards the mat with management and repeat to your max reps.
  • MOD: Carry out this train with out weighted objects.

Calf Raises (10-15)

  • Stand together with your toes hip distance aside, core braced, chest up, shoulders again and down (as in the event that they have been towards a wall), and a weighted object in every hand at your shoulders or by your sides.
  • Carry your heels off of the mat as excessive as you’ll be able to with management, then slowly decrease them again down (be aware that you simply’re not shifting your weight aspect to aspect or leaning ahead).
  • Repeat to your max reps.
  • MOD: Take away the weighted objects and full this transfer with body weight solely.

Wonderful job Rockstar! I’m so happy with you for exhibiting up right now! Examine in and let me know the way you appreciated the exercise and the rest you need to share – I like listening to from you.

The right observe as much as this exercise is the 30-Day Booty and Abs Problem! Sculpt and Tone your complete physique with a particular emphasis on the Booty, Legs, and Abs!

Already already taken it? Take a look at the 30- Day Rocking Abs and Booty Problem inside Rock Your Life. It’s the right observe up!


The put up Booty and Legs Sculpting Supersets appeared first on The Betty Rocker.


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