Booty and Legs Sculpting Circuit – No Equipment

Format: do 1-3 rounds for prescribed reps

1. Full Body Extensions (20)

• Stand with feet hip distance apart. Engage your core and keep your chest up.
• Sit back to squat like you were going to sit on a chair, keeping the weight in your heels, hands come down to touch your feet. Only go down as deeply as you can go while maintaining good form.
• As you come back to stand, squeeze your glutes and raise your arms high overhead.

2. Straight Leg Extensions (25 each leg)

• Come down to tabletop. Drop down to your left elbow and straighten your right leg, extending it out to a 45 degree angle to your hips.
• Maintain a steady and stable torso as you lift and lower your leg, feeling your glute muscles engage.

3. Leg Circles (15 clockwise, 15 counterclockwise each leg)

• Perform on the right leg after you finish your right leg extensions before switching to do both moves on your left leg.
• Keep the leg extended and perform circles clockwise, then counterclockwise for prescribed reps.

4. Ceiling Stomps (15 each leg)

• Come into tabletop and engage your core. Your hands are stacked below your shoulders and knees are below hips.
• Keeping your knee bent, press your right heel up toward the ceiling, firing up your right glute. Complete all prescribed reps on the right leg, then switch to left.
• To add additional challenge, hold a dumbbell behind your knee.

5. Elevated Alternating Bridge (10)

• Each rep is all 3 movements together. Begin by positioning your body close to the wall or chair. You’ll want your knees bent at 90 degrees, as shown. If you’re using a wall, press your feet into the wall and squeeze your glutes to lift yourself up into a bridge. If using a chair, drive the heels down.
• Lower down with control, and extend your right leg up. Perform the bridge lift with only your left leg making contact with the wall or chair. Lower down and switch legs. Repeat on the other side.

6. Single Leg Squat and Forward Fold (10 each leg)

• Stomp your right foot to engage it with the floor and feel how it contacts on all parts to help you find balance.
• Lift your left leg in front of you, engage your core and hold onto the wall as you sit down into a single leg squat. Depth is not as important as maintaining and upright torso, keeping the core engaged and pressing through the heel to return to standing.
• Without lowering your foot (if possible) sweep it behind you as you hinge forward at the hips, coming into a single leg forward fold. Keep a soft bend in the standing knee.
• Complete all reps on your right leg before switching to the left.

7. Alternating Tabletop Lifts (10 each leg)

• Sit down and place your hands by your hips. Dig your heels into the floor and lift up into reverse tabletop. Find your position, then we’ll start alternating our legs.
• Alternate lifting first the right leg by digging the left heel down. This fires up the hamstrings. Lower down and switch legs.