Fit Villains: Selfish, Shameless, Sassy, Fitness.

Today was hump day, and SO many of you were complaining you didn’t have time to get a workout in! Save this one for tomorrow if you NEED to, but I’d prefer if you squeezed it in tonight!

Only 15 minutes, and 5 of those are in the warm-up!

Booty call! Do the warm up, then all 5 exercises. Repeat. That’s it! Do it 3 times if you’re feeling extra BOOTY-ful!

You’ll need: a mat and a set of dumbbells (you can do it without weights too). Try the harder variations if you can.

Workout Time! Remember form: keep knees over the tops of your toes, and push your booty BACK. Keep your abs contracted and move quickly between each exercise.

Recommended Music: From ‘Watch The Throne’ (playlist below!)

Warm up

• 1 minute light jog in place
• 1 minute jumping jacks
• 1 minute walking lunges
• 1 minute high knee run
• 30 second light jog

Rest 30 seconds. Then ONE minute of each of the following.

• Hip Raises (or one legged hip raises! 30 seconds per side if so)
• Side Raise Flamingo Lunges (30 seconds per side)
• Split Jump Squats (jump high, land soft!)
• One legged Toe Touch Squats (30 seconds per side)
• Squat Hold - 30 seconds (60 if you’re feeling it! GET LOW!)
• 30 seconds rest.

Repeat and you’re done! Bam, look at that booty!

See Also…

Booty Murder

Smack That - Ultimate Booty Playlist 2 AND Workout!

Bum Darts! A Game To Tighten Your Booty.

Insta-Booty Lift (Warning: NOT Brazilian!)