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Commit to 20: I’m a Bumshell

1

What’s Special?
Strength moves that challenge your glutes.

Objective
To challenge and strengthen the glutes and thighs and still keep the heart pumping.

Why it Works
Still staying true to the short but intense workout routines. The strength moves are designed to target the bum area, while allowing you to choose the intensity with weights. The sprints require your FULL OUT effort, ensuring heart rate spikes necessary for calorie burn.

How to be Successful

  • Minimal rest between moves.
  • Feel the burn in the thighs and glutes; feel breathless in the sprints.
  • Keep the workout fast paced.
  • Keep time.

Equipment
A timer, a pair of weights (optional: for advanced)

Inspiration
“Don’t be afraid of failure. This is the way to succeed.” LeBron James, two-time NBA Championship winner

 

How it Works
Combo 1 A. Frog Leaps B. Wall to Wall Sprints
Combo 2 A. Limping Soldier B. Wall to Wall Sprints
Combo 3 A. Shifting Squats B. Wall to Wall Sprints
Combo 4 A. Single Leg Deadlifts B. Wall to Wall Sprints
​*Do each move for 60 seconds total: (A= 30 seconds then B. 30 seconds).
*Complete combo 1 to 4.
*Rest for 30 seconds.

*** Repeat ALL Sequence 2 more times.

Duration
Total: 20 minutes, 2-3 time/week.

Mix it up (Optional)
Follow with a light 20-minute jog or a spin class.

Power Music:

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