50 DB Front Squats
50 Alt. DB Lunges
50 DB Deadlifts
50 DB Hip Thrusts
* Every minute on the minute complete 4 Burpees. Start with burpees.
You’re going to have 2 DBs for all of the movements except Hip Thrust. ON the front squat, try and hold them vertically on your shoulders. The Lunges are right + left equals 2 reps. On the Hip Thrust you just need 1 DB on your lap and your shoulders on a bench, box, or ledge.
Take your time on the movements and do them right! Don’t rush it even though there’s a penalty. Especially on hip thrusts. Pause for 1 sec . at the top of each rep. This workout should blow up your booty!