Here's round two! Let's keep the momentum going! If you haven't measured your bum since starting this builder series - do so now. you won't regret it. With the right fuel and intensity, you are going to make some awesome booty gains!!

So, just like with the first workout, I encourage you to complete this workout at least twice per week for the next two or so weeks. Push hard and learn to appreciate rest days that allow you to recover from that hard-earned soreness.

And as always, print the workout log, watch the video tutorials so you know good form, and remember to warm up beforehand and cool down/stretch afterward.

Take that Booty Builder workout selfie and post it on social media so I can hear from you, see who's working on that booty and, of course, so I can say "heyyyy!" @carlymcooley I love sharing what you all are accomplishing and I'm excited to see your progress!

Feel the buuurn.

 

REVERSE LUNGE TO HIGH KNEE HOP
4 sets of 15 reps Each Side (E.S.)
Complete one set per round with no rest as you transition to the next exercise.

BARBELL HIP THRUSTERS
4 sets of 15 reps
Complete one set per round with no rest as you transition to the next exercise.

SINGLE LEG BOX SQUAT

4 sets of 15 reps E.S.
Complete one set per round with no rest as you transition to the next exercise.

GLUTE KICKBACKS
4 sets of 15 reps E.S.
Complete one set per round with no rest as you transition to the next exercise.

WEIGHTED STEP-UP
4 sets of 15 reps E.S.
Complete one set per round with no rest as you transition to the next exercise.

STABILITY BALL LEG CURL
Optional to hold a static balanced bridge with glutes engaged instead of adding the curls
4 sets of 15 reps
2-3 minutes rest then repeat the circuit 2-3 more times.

Click here for PRINTABLE WORKOUT LOG

 

Prepare your muscles for optimal recovery by stretching. Spend 5-10 minutes at the end of each workout stretching the body parts that were used. This can help reduce muscle soreness later, improve flexibility and pave the way for recovery. If you're really sore the day after a workout, go for a walk. Light cardio can help remove muscle 'waste' and alleviate muscle soreness. Another avenue for improving flexibility and helping your body stretch is yoga.

Don't forget to fuel your muscles appropriately too! Within 60 minutes pre- and post-workout, grab a snack with healthy protein (at least 15 g) and carbs (about 15 g) in it, depending on your tolerance, preferences, and lifestyle/schedule. This is only a general recommendation, for specific recommendations tailored to your needs schedule a nutrition consultation with me.