Let me tell you about this workout….I headed to my studio to shoot the videos. And that’s all I think of it as; shooting a video, not a workout. I do all my takes, get the angles I want and head back to my home office. A few hours later I start getting a throbbing soreness in my glutes. It kept getting more and more intense until the next day I woke up and I wasn’t sure if I was sore or seriously injured. Truly, It was bad. And every bit of it deep down in my butt cheeks. Nowhere else.
As I finally (painfully) sit down to edit the video I see I did about a full workouts worth of takes and realize it was this workout (not just a shoot) that has put my glutes on the misery list (yes, even personal trainers get REALLY sore).
So in other words, this is a booty cheeks burner! And I can tell you now its them skaters!
But here’s the thing, as I often tell the ladies in my Sacramento Boot Camp sessions you can’t just hop from leg to leg or shuffle from foot to foot like you’re at your 8th grade dance. You have to DRIVE from foot to foot, as soon as one foot hits the ground you dig your foot in and as explosively as possible explode yourself onto your other foot.
THAT right there and only that is what will set that gluteus medius on serious inferno mode. Pay close attention to my form in the video. See the booty shaping drive.
Pair that with the pop squats and lunges and whoo! I hope you have a foam roller at home. You’re gonna need it.
Here is the workout, I put full instructions right under the video.
You can do this workout for time or count reps. I find that if I am really wanting to push the intensity then time works best cause I don’t have to think. I can just go and wait for the beep. I’ll give you a suggested program for each method.
Time –You’ll need some kind of interval timer
40 seconds on, 20 seconds to rest
Rest 30-60 seconds after all 3 moves before starting another round.
Complete 3-5 rounds
Counting Reps:
Pop Squat to Jump lunge – 10 Counting only the squats
Skaters -15 each leg
Push-up Combo: 8-10 depending on your strength
Rest about 20 seconds between exercises and 30 seconds after all 3 before completing another round. Complete 3-5 rounds
Enjoy!