Baby Got BACK! BCx Glutes & Butt

Posted: June 4, 2011 by Bonnie Pfiester in Boot Camp, Glutes, Lower Body
Tags: , , , , ,

Today’s lower-body workout concentrates on the glutes and hamstrings with some fun fat-melting cardio mixed in! Feel free to add weight if you would like. After each BCx Mission (circuit) are 25 Burpees (in red) so don’t miss those! They are one of the most hated exercises but boy do they WORK!  Enjoy!

20 Jumping Jacks
20 Heismans
20 Jump Shots
20 High Marches (like a marching band – HUGE steps)
10 High Knees (Plyo jump where both knees pull up like you’re jumping over something)
(repeat 2x)

Squat Trio:
10 Wide Squats – Works Inner thigh (try and touch your palms to the floor)
10 Shoulder-width Squats – Works Full/Middle leg
10 Sissy Squats (feet together) – Works more Outer thigh
(repeat 4 times)

25 Burpees

Butt Trio
20 Skaters
20 Curtsies
20 Plyo Lunge Kicks
(3 Rounds for Time)

25 Burpees

Bridges & Cook Hip Lift:
25 Bridges
10 Cook Hip Lift (Right)
10 Cook Hip Lift (L)
Repeat 3 times

25 Burpees

4 Sets of 10
Remember to resist your fall AND use your hamstrings to pull you back up when you are returning to the upward position. 

25 Burpees


  1. Danielle G says:

    Another great workout!! Thank you…

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    go back the desire?.I am trying to to find things to improve my website!I guess its ok to make use
    of a few of your concepts!!

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