Bootylicious AMRAP (as many reps as possible)

“AMRAP” stands for “as many rounds as possible”. You simply set your timer for 20 minutes and do as many rounds as you can!

1. SQUATS

Stand with your feet slightly wider than shoulder distance apart and slightly turned out. Sit back and down like you are sitting in a chair (your knees should stay over your ankles and your booty goes back behind you). You can hold 5 pound weights in each hand for more of a challenge.

2. RUN IN PLACE

This is your first cardio burst. If you don’t want to run, simply walk around the room or do high knees. You simply want to get your heart rate up for 30 seconds!

3. SUMO SQUATS

Stand with your feet one foot wider than shoulder distance apart and have them turned out at a 45 degree angle. When you squat down, your booty will be aiming more straight down towards the floor versus back behind you. Make sure knees are still directly over ankles.

4. JUMP SQUATS
Find your original squat position again (slightly wider than hip distance apart, feet turned out slightly). Go down into your squat and then jump up towards the ceiling. Repeat for 30 seconds. If this is too intense, find any cardio burst that works for you and gets your heart rate up.

5. LUNGES


Feet are very wide and facing forward, hip distance apart. Bend both knees, bringing the back knee towards the ground. Make sure the front knee is directly over the ankle and NOT going forward. If it goes forward towards the toes, your feet should be wider. Then return to standing.

6. SKATERS
Have your feet hip distance apart in parallel and go into a squat position. Jump the right foot to the right as far as you can and have the left foot follow, so you end up in a squat in that position. Then jump the left foot to the left and have the right foot follow so you end up in a squat on that side. Repeat. You will end up feeling like a speed skater :). Stay low for more of a challenge!

7. CALF RAISES
Feel free to hold on to a counter or chair for balance as needed. Have feet hip distance apart. Raise up onto your toes and then lower your heels back to the floor. Repeat.

9. JUMPING JACKS
Self explanatory :).

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