Brutal Butt Workout 44 Minutes Active Rest Is Total Body Workout Level 3

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This workout is part of the 90 day challenge. Read more about the challenge here. The list with all workouts is here.

If this workout is too hard for you, try the easier version.

We are alternating exercises for butt and active rests in this workout. While the active rest we work for other muscles and the butt takes rest.

I part – 2 rounds
1. LEFT leg chair up (with dumbbells) – 20
2. RIGHT leg chair up (with dumbbells) – 20
3. Sumo squat (with dumbbells) – 20

Active rest
1. Bear push up – 20
2. Downward dog – wide open leg jump – 20

II part – 2 rounds
1. Bulgarian split squat LEFT – 20
2. Hip raise on a chair LEFT + pull over – 20
3. Bulgarian split squat RIGHT – 20
4. Hip raise on a chair RIGHT + pull over – 20

Active rest
1. Renegade row RIGHT side – 20
2. Abs – 5 touch heels – 20
3. Renegade row LEFT side – 20

III part – 2 rounds
1. Wide squat + row LEFT arm – 20
2. Wide squat + row RIGHT arm – 20
3. Plie squat – 20

Active rest
1. Dips – 20

IV part – 2 rounds
1. Jump lunge LEFT leg – 20
2. From reverse plank on LEFT butt raise – 20
3. Jump lunge RIGHT leg – 20
4. From reverse plank on RIGHT butt raise – 20

Active rest
1. Push ups – 20
2. Row LEFT arm – 20
3. Row RIGHT arm – 20
4. Abs – leg raise + touch toes – 20

V part – 2 rounds
1. Leg back raise LEFT – 20
2. Leg back raise RIGHT – 20

Active rest
1. Pull over + crunch – 20
2. Arnold press – 20

VI part – 2 rounds
1. Leg side raise LEFT – 20
2. Leg side raise RIGHT – 20

Do you like this kind of workout – to work hard for one muscle group and during the rest to do exercises for other muscles? What do you think of a workout for abs combined with exercises for other muscles during the active rests?

9 comments

  1. kanem 8 March, 2015 at 01:58 Reply

    this workout is the bom.dot.com. Kudos Rumi. I really feel the work! Thanks to your workouts, I’m getting back into shape… 🙂

  2. rose marie 2 April, 2015 at 10:57 Reply

    can’t wait to do it tomorrow!!!! wooooooo it’s gonna burn badly!!! Rumi you are the best!!! thank you for bringing these awesome workouts!!! I wouldn’t mind paying a membership every month to Fitnessrum cause it’s an awesome website!!! congratulations to you Rumi for all your efforts and hard work!!! Romy

  3. Nadia 14 August, 2015 at 19:49 Reply

    I like the active rest format – it’s efficient! Completed this with 5 and 10kg dbs which felt about right for me. Really effective glute workout, with plenty of upper body work too. Bulgarian split squats were the hardest exercise for me – I alternated between holding 5kg dbs and jumping without the weights.

    271 cals, HR 130/160.

    • Rumi 15 August, 2015 at 10:10 Reply

      This is my fav way to exercise – emphasis on one muscle group and active rest is exercises for total body 🙂 Wow, so much calories 🙂 I always estimate lower calories burn.

  4. Yana Z 24 September, 2015 at 15:02 Reply

    hey Rumi,

    I like it, the only thing I would say is that 48 min is a bit long. So, I had to cut out the second part of the first set.

    Thanks so much

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