Fit Villains: Selfish, Shameless, Sassy, Fitness.

Extra credit booty! After three rounds you’ll feel like you deserve an A+!

There are 3 sections to this workout, each with booty burning exercises that’ll boost your heart rate and fire up your glutes. 3 rounds is best, but you can opt simply to do as many rounds as possible in 16 minutes.

This workout is as intense as you make it. Go HARD and deep to get the most out of your sweat.

This workout can be done in THREE different ways…

1. As a timed circuit - Intermediate (3 rounds). Complete all sections once, in order, for one round. Rest, and repeat 2 more times in your best possible time (don’t stop the clock, breaks included).

2. As a timed circuit - Advanced (3 rounds of each section before moving on to the next). Complete all sections THREE times each, and you’re done! Section one x 3, section two x 3, section three x 3 = 1 round. Best possible time.

3. As a 16 minute AMRAP. Complete the full circuit, as in option 1, and repeat as many times as you can in 16 minutes. Move quickly and try to get at least 2-3 rounds under your belt.

No equipment is required, but you can add equipment if you have it: add dumbbells, books or a school bag to the Squat Jacks, Deadlifts and Fire Donkeys to get a bigger overall burn.

DORM ROOM MODIFICATIONS: No jumping is necessary to get a SICK burn with this workout! Read through the descriptions to modify this workout to your level & needs.

Bonus Burn! Add this 4 minute sculpt to your workout if you dare! ‘Like A Boss’ Booty: 4 Minute Booty Burn Bonus

How To Do It

1. Warm up first (5-10 minutes).
2. Complete the circuit using the options above.
3. Cool down and stretch. 

Get your timers out and hit this hard! It’s ONLY 16 minutes, so leave it all on the floor. The harder you push, the more intense (and effective) this workout is. :)

My time: 3 rounds in 15:18.

‘Like A Boss’ Booty Circuit: 3 sections

Complete each section once, and repeat the circuit 3 times OR complete each section 3 times before moving on to the next. You can also do this as a 16 minute AMRAP (as many rounds as possible).

• 16 Prisoner Squat Jacks
• 8 Step Back Lunge & Rotation (Right)
• 16 Prisoner Squat Jacks
• 8 Step Back Lunge & Rotation (Left)

• 16 Lunge Hop Ups (Right)
• 8 Single Leg Deadlifts (Right)
• 16 Lunge Hop Ups (Left)
• 8 Single Leg Deadlifts (Left)

• 16 Drop Squats
• 16 Fire Donkeys (Right)
• 16 Drop Squats
• 16 Fire Donkeys (Left

EXERCISE DESCRIPTIONS & MODIFICATIONS

Prisoner Squat Jacks

No jump modification: Squat down slightly with feet together and step one foot out to the side into a wide squat. Maintain the squat as you step the feet back together and repeat on the other side. Remember, it’s a squat and not a lunge to the side, and keep your posture tall throughout.

A. Bring your feet together, bend at the knee and push your hips back into a mini-squat. Bring your hands behind your heat, drop your shoulders and open your chest. Maintain the squat throughout the move.

B. Jump your feet out into a wide stance squat, lowering down slightly. Stay light on your feet as you land and connect your heels with the ground.

C. Use your inner thighs to jump your feet back together into the mini-squat. Repeat as quick as you can while staying low.

Step Back Lunge & Rotation

Modification: reduce range of motion. Bring your hand to your knee for the twist (don’t lower to the ground) and omit the knee if needed.

A. Stand tall and plant your right foot firmly into the ground. Step your left foot WAY to the back, bringing your hands to the floor (runner’s lunge). Keep weight in the heel of your front foot.

B. Keep your left hand on the floor as you twist your torso towards your front leg, bringing your right hand overhead. Reach your fingertips towards the ceiling.

C. Come back to a runners lunge (untwist) and push through the heel of your front foot to come back up to standing. Balance as you bring the left knee up and out in front of you (to hip level). Swing the left knee back into a runner’s lunge and repeat on the same side.

Sprinter Lunge Hop Ups

No jump modification: take out the hop. Step into a back lunge, and simply drive the knee up as you stand without the hop. You can also do “mini” hops: reduce your range of motion.

A. Step BACK into a deep lunge. Keep your chest up, weight driving through the front heel, and keep an athletic stance (core contracted, arms engaged). The front leg should be parallel to the floor. Go as deep as you can, standing taller if a deep lunge is too difficult.

B. Push through the front heel to jump up in the air on one leg, while bringing the back leg forward and driving the knee up.The higher the jump, the more work for your legs. Land softly, back in starting position.

Single Leg Deadlifts

Modifications: Instead of lifting the back leg, tap the foot down behind you for balance. Keep a slight bend in the front leg as you lean forward, and tap the back foot in as you stand. Use the glutes of the front leg to lift you up and down.

This move can be done with or without weights, and you can use a chair/wall to help with balance.

A. Find your balance by finding a spot on the floor 6 feet in front of you, and contracting your core.

B. Lift one other leg up and to the front of you, driving the knee up to hip level and transferring your weight to one foot. Keep a slight bend in the knee of the standing leg.

C. Push your lifted leg to the back of you, as you hinge forward from the hips. Keep your back flat and hips facing the floor, with your chest open. Tap down for balance at any time.

D. Using your glutes, keep your back flat as you lift back to starting position. Drive the knee forward again and repeat on the same side.

Tip: engage your hips to drive you down and up, and focus on using the glutes - NOT YOUR BACK - to do the lifting. If you feel this in your low back, it is doing too much of the work. Switch to an easier modification to work up to proper form.

Drop Squats

Modification: Stand tall and step to one side into a deep squat. Toes are turned out, and booty drops back and down (make sure you can wiggle your toes). Bring your hands down as far as you can, reaching to the floor. Stand, bringing feet back together, and repeat switching sides.

A. Stand tall, with shoulders back and staying light on your feet.

B. Jump your feet out into a wide squat, dropping your hands to the floor. (if you can’t reach the floor, simply reach as far as you can). Drop your butt down low, and take your feet out wide. 

C. Jump your feet back in as you stand, landing softly. Repeat as quickly as you can.

Fire Donkeys

These are BRUTAL: Part firehydrant, part donkey kick. Modify them by reducing your range of motion. Make sure to protect your back by engaging your core. Try to focus on limiting movement everywhere except for the lifting leg.

ADVANCED: Add a dumbbell behind the knee of the lifting leg to add resistance.

This move can be done with one elbow on the floor (as pictured) or with both arms straight. Work to keep your hips neutral throughout.

A. Position yourself on all fours. Stay here with both arms straight or drop to one elbow. Straighten your other arm, and make sure that your hand and elbow are in line with your shoulders.

B. Lift one leg up and out to the side (like a dog peeing on a firehydrant). Return to center, keeping the knee lifted.

C. Keeping your knee bent at 90 degrees, and foot flexed - not pointed - drive your heel up towards the sky. Imagine pushing the heel towards the ceiling, and lift only to hip level. Contract your core and avoid moving your back up and down as you lift up.

D. Return to starting position. That’s one rep. Repeat on the same side.

Kill this workout! And don’t forget to send me your scores & times!

Other Dorm Room Workouts…

‘Like A Boss’ Booty: 4 Minute Booty Burn Bonus

Dorm Room Challenge: 16 Min KILLER Core Meltdown!

4 Min, 4-Way! Core Finisher & Plank Challenge

Fire Drill! 16 Minute Dorm Room H.I.I.T Cardio BURN