Name: Playbook - Kass Callori - Quick Booty Burn 🔥
Uploaded: 2024-02-07T21:16:40.554Z
Duration: 30 min
Description: Quick Booty Burn 🔥

I had 30 min to get this booty pump in. So if you’re limited on time, try this.

Complete 3 rounds or 3 sets of each. I prefer to do this as a circuit vs sets.
I’m using 22.5 lbs dumbbells.

I had 30 min to get this booty pump in. So if you’re limited on time, try this.

Complete 3 rounds or 3 sets of each. I prefer to do this as a circuit vs sets.
I’m using 22.5 lbs dumbbells. 

If you’re at home, use your dumbbells to do hip thrusts.

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Stand in a wide toed out stance 
- Hold dumbbells between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Stand in a wide toed out stance 
- Hold dumbbells between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- don’t stand up, stay low and pulse 12 reps

- Support upper back on a bench and the barbell across your hips if you’re at home, or use the hip thrust machine at your gym. 
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Support upper back on a bench and the barbell across your hips or use a hip thrust machine. 
- With both knees bent to 90 degrees 
- don’t lower your glutes all the way down, just pulse.

Hip thrusts Pulses

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

Booty Burn🔥

This is a great deep core workout that doesn’t put stress on your wrists or back.

- Shoulders on the floor with knees bent 90 degrees and hips up
- Raise one knee towards your chest
- Lower down leg keeping leg parallel to the ground and repeat reps.

Mobility - glute bridge knee lift

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms up with your hands high while you lift up
- lower glutes back down while lowering your arms above your head
- repeat 20 reps

Dumbbell glute bridge floor press

- Begin in a supine position with knees bent 
- Lift your knees towards your face rolling your back off the ground
- Slowly lower back down

Quick Booty Burn 🔥

More workouts from Kass Callori