Happy New Rear

🎵We wish you a merry fitmas, we wish you a merry fitmas, we wish you a merry fitmas and a happy new REAR! 🍑🤣

Yes – You guessed it! Today’s workout is all about your booty! Today we will be doing a variation of pyramid training so you’ll notice the rep scheme may be different from what you’re used to.

You’ll be setting up each circuit with 3 exercises with your 1st exercise being the heaviest with the least amount of reps. The second exercise will go down in weights, and a bit higher in reps. Then, your last exercise will be the lightest in weights, but highest in reps.

YOU WILL FEEL THE BURN – BUT IT’s OH SO GOOD!

Since this is a heavy circuit, be sure to rest for about 1-2 minutes at the end of each circuit.

BONUS* – If you have any energy left, do 15 minutes on the Stairmaster or Stepmill to really finish off that backside!

Also – exercises choice. You decide whether or not you want to do 3 sets or 4 sets!

45-60 Minutes

Dumbbells, Barbell, Bench - *Optional: Loop Band, Ankle Weights

Circuit #1 - Repeat 3-4 Times

Dumbbell Reverse Lunges

click image for video demonstration

Reps: 6-8 Each

Rec. weight: 15-40 Lbs

Dumbbell Deadlifts

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Reps: 10-15

Rec. weight: 20-40 Lbs

Dumbbell Sumo Squats

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Reps: 20-30

Rec. weight: 20-60 Lbs

Rest time: 1-2 Minutes

Circuit #2 - Repeat 3-4 Times

Barbell Crossover Lunge

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Reps: 6-8 Each

Rec. weight: 25-50 Lbs

Dumbbell Bulgarian Split Squats

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Reps: 10-12 Each

Rec. weight: 8-30 Lbs

Barbell Hip Thrusters with Loop Band

click image for video demonstration

Reps: 20-30

Rec. weight: 0-40 Lbs

Rest time: 1-2 Minutes

Bonus Circuit! The Finishers - Complete 1 Sets of Each

Donkey Kicks

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Reps: 20-30 Each

Rec. weight: 0-5 Lbs

Quadruped Kneeling Crossovers (with or without weights)

click image for video demonstration

Reps: 20-30 Each

Rec. weight: 0-5 Lbs

Quadruped Abductor Straight Leg Raises

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Reps: 20-30 Each

Rec. weight: 0-5 Lbs

Rest time: 1 Minute

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