50 Minute Advanced Strength&Cardio Workout for Butt Enlargement and Strong Core Exercises Level 3

2

This workout is part of the 90 day challenge. Join and train with us, but start from day 1. If you don’t have time do only 1 or 2 rounds of the workout. If you need take a little rest after each round. Rests are individual, they depend on how you feel.

There is an easier version of this workout.

Circuit workout, 3 rounds
After each exercise do 1 pistol squat, left and right leg. Instead 1 pistol squat do 2 jump squats.

1. Jump squats – 21
2. Push ups – 21 – alternate wide push ups, shoulder blades and diamond push ups
3. Pull over + crunch with dumbbells – 21
4. Mountain climber – 21 doubles
5. Jump over the mat – 21 doubles
6. Frog claps – 21
7. Renegade row + hold 1-2-3 LEFT arm – 21
8. Renegade row + hold 1-2-3 RIGHT arm – 21
9. Up kicks – 21
10. Half squat LEFT leg, curtsy lunge RIGHT leg + raise – 21
11. Isometric crunch hold, extend legs and lift butt – 21
12. Half squat RIGHT leg, curtsy lunge LEFT leg + raise – 21
13. Jumping jacks and touch the hill – 21 doubles

Did you like this workout?
2 days after I did this workout I’m walking with muscle soreness in my butt, it’s not easy to build muscles in this zone … The Fight continues 😀

2 comments

  1. Brandi 27 December, 2014 at 05:54 Reply

    Great workout, Rumi! I had never done a pistol squat (at least not properly) until watching your video! I’m expecting to be sore tomorrow 🙂

Post a new comment

Day 53 of 90 – level 2 and 3

Gorgeous, here is a great butt workout. Of course this is a total body workout, especially for shoulders. We alternate lunges with other exercises. After ...