Booty & back circuit 1: (30 seconds on/30 seconds off)
- DB good mornings
- DB frog pumps
- DB deadlifts
- Forward lunge into RDL (alternating)
- Inchworm double jacks w/ DB forward extensions

Booty & back circuit 2: (30seconds on/30 seconds off)
- Bent over row
- Renegade rows with legs lift (alternating)
- Bulgarian split squat (right)
- Bulgarian split squat (left)
- Plie squat with calf raise

4 rounds: 30 seconds of work, 30 seconds of rest between movements with a 1 mixture rest between rounds

- Hinge forward holding the dumbbell at the back of your shoulders
- Bent at the knees slightly
- Feel the stretch in your hamstrings 
- Drive the hips forward to return to standing

Weighted good morning (dumbbells)

- Lying down with the soles of your feet together and knees outward
- Hold the dumbbell at your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Weighted frog pumps (dumbbells)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells towards your ankles, press your hips back while keeping slightly bent knees
- Stand straight back up pressing your hips forward

Deadlift (dumbbells)

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders back
- Bring your back knee down until both legs reach 90 degrees
- Lean forward in your hips, shifting weight onto front leg while the back leg extends behind you
- Work both sides

Forward lunge into RDL (alternating)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Jack your feet twice
- Grab dumbbells and extend each arm forward
- Walk your feet up to your hands and reverse the move back to starting

Inchworm double jacks with DB forward extensions (banded)

Booty & back circuit 1

4 rounds: 30 seconds of work, 30 seconds of rest between movements with a 1 minute rest between rounds

- Hold a dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower dumbbells to starting position

Bent over row (dumbbells)

- Row each dumbbell up, keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Lift each leg up behind you

Renegade rows with leg lifts

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up

Bulgarian split squat (right)

Bulgarian split squat (left)

- Start with a wide toed out stance
- Push your hips back and lower to parallel 
- Keep your chest up 
- From parallel lift your heels off the floor, squeezing your calves 
- Lower heels back down and stand back up

Plié squat with calf raise

Booty & back circuit 2

Day 13 Booty &  back

Bibi

Valerie

Hayley 🪴 Fiedler

Day 1 Lower body

back on it after a wonderful birthday weekend for my little brother ( i’m a sweaty mess ) ❤️‍🔥

Rachel

Sara Carolina

Day 2 Booty & abs

Couldn't do the first part because it never loaded so I did jumping rope instead because I didn't knew if it was normal running or jogging or what

Day 3 HIIT

i finally hit it back again after being sick + in a funk i REALLY
didn’t wanna move today but
I. DID. IT. and am so proud.. ( sweaty mess 😮‍💨 )

So glad I found your program! My 🍑 has been sore the last couple days using these workouts! 🥵🔥

Taryn

I'm full on sweat but totally seeing changes with this workouts

Day 4 HIIT + lower body

haven’t worked out in a min because of a bad health flare but i’m BACK and my legs were shaking at the 45 sec plank cannot wait to get back to being STRONGER and HAPPIER 🔥✨

Challenged myself more today and did this with ankle weights. 💜

Kristi

Day 5 Lower body  & abs

Day 6 Booty &  back

this kicked my ass
( in a good way ) fell off my routine and trying to get back to it but remembering to take it day by day & that everyday’s a new day :”)!

p.s. ( Plank with side to side hop
(banded) killed me and my legs 😭 )

This one was too much for me, I can't feel my legs

Day 7 Plyo

Done half of the challenge and I'm loving it even to I can barely do it 😂

Day 8 Lower body

Day 9 Booty & abs

Loved the workout but the running part didn't loaded

Day 10 HIIT

Day 11 HIIT + lower body

I was hating the pain in my abs but as my dad says "if it's not hurting it's not working"

Day 12 Lower body  & abs

Great! Finished the 14 days and definitely feel stronger 💪

Day 13 Booty & back

More workouts from Move with Michele