Name: Playbook - Chelsea Heiser - 30 Minute Booty Blast (Home/Gym)
Uploaded: 2022-12-19T03:30:51.745Z
Duration: 30 min
Description: 30 Minute Booty Blast (Home/Gym)

Timed circuit: Complete each exercise for 40 seconds and rest for 20 seconds in-between each exercises.. Once you have completed the full circuit, rest for 1 full minute, then  repeat circuit an additional 4 times for a total of 5 rounds (about 30 minutes total)

Equipment needed: 
- DBs 
-Booty Bands

Each exercise: 40 seconds ON/ 20 seconds OFF. 
% rounds total

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thruster

- Stand in a wide toed out stance with a Kb/DB between your feet
- Keeping your back straight perform a deadlift (hinge forward- pushing glutes back and lowering weight to the towards the floor)
- Lift weight to standing position and lower again by bending at the knees and squatting down

KB/DB Deadlift into Straddle Squat

- Lay on the floor with your legs elevated and feet placed on a bench or stable platform 
- Keep legs bent and a band above your knees 
- Push into the bench/platform through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Elevated banded Glute bridge with abduction

-  Start by looping band around thighs, above the knees
- Begin with your feet close
- Jack your feet out and squat by bringing glutes back and down 
- Jump feet back in to center and repeat

Banded Squat Jacks

- Place booty band around the thighs, above your knees 
- Stand in a wide toed out stance, keeping resistance in the band
- Lower into a squat and pulse for time or reps

Banded Sumo Squat Pulses

**20 seconds per side

- Stand with band around the thighs
- Step back into a reverse lunge 
- Stand back up to the starting position
- Kick leg back behind the body by engaging the glutes
- complete all reps on one side then repeat in other side

30 Minute Booty Blast (Home/Gym)

More workouts from Chelsea Heiser