Warm Up

• Spend 5 minutes elevating your heart rate by marching in place, walking outside, or using the treadmill/elliptical if you have access to one.
• Perform a quick dynamic stretch. Click here to follow along with my lower body stretch routine.



Circuit 1: Repeat Circuit 2 Times

• Banded Squats - 10 reps
• Banded Cha Cha's - 10 reps each side
• Donkey Kicks - 10 reps each side

Form Cue: BANDED CHA CHA'S - Keep your knees slightly bent, core braced, and think about performing a reverse lunge - except your foot drives out to the side slightly as you step back.

Circuit 2: Repeat Circuit 3 Times

• Banded Dumbbell Hip Thrusts - 20 reps
• Dumbbell Goblet Squats - 10 reps
• Constant Tension Stiff Legged Deadlifts - 12 reps

Form Cue: HIP THRUSTS - Keep your chin tucked and eyes facing forward throughout each repetition.

Booty Tips: Perform 1-2 warm up sets with bodyweight only and play around with your foot placement. You may find that you need to bring your feet closer in towards your glutes, or a few inches away for better engagement. To make this exercise more difficult, place a mini-band above your knees. During each repetition, think about driving your knees outwards against the resistance of the band.

Form Cue: GOBLET SQUATS - Hold weight to your chest. Position your feet so your stance is wider than shoulder width apart. Keep your toes pointed outwards towards the corners of the room. Lower yourself down as deep as you can go, keeping your head and chest up. Make sure to keep your knees pushing outwards throughout the entire motion. Do not let them cave inwards.

Form Cue: CONSTANT TENSION STIFF LEGGED DEADLIFTS - Hinge at your hips as you lower the weight(s) downwards, keeping your back straight and chest lifted. Once you feel a deep stretch in your hamstrings, use your glutes to drive upwards. Instead of coming all the way back up to standing, keep constant tension in the hamstrings for each rep.

Circuit 3: Repeat Circuit 2 Times

• Lateral Lunges - 10 reps (5 each side)
• Banded Lateral Walk - 20 reps

Form Cue: BANDED LATERAL WALK - Keep a slight bend in your knees as you step side to side. This is NOT a squat.