BeWOW: Bust Your Buns Workout

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This week, we’re going to kick your butt—literally. You’ll do 20 reps of five leg-and-glute exercises, totaling 100 reps per round, followed by 20 push-ups. At the end of the workout, you’ll have completed a total of 500 leg reps and 100 push-ups. I know it sounds crazy, but this workout is totally manageable when you break it down into bite-size pieces.

Don’t believe me? Here is what it’s going to look like.

BeWOW: Killer Butt Workout

20 leg-lift pulses (left side)
20 leg lifts right
20 squat jumps
20 dead lifts
20 lunge jumps
20 push-ups

Repeat this circuit four more times for a total of five rounds.

Explanation of exercises
*Click the links below for video how-tos.

Left-lift pulses: On all fours, straighten left leg behind you and lift, using your glute, pulsing up. Repeat on the right side.

Squat jumps: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. As you stand, propel yourself upwards and jump. Return to standing and squat again.

Dead lift: Stand with legs shoulder-width apart and dumbbells in hands. Bend knees slightly and lean forward with your arms moving towards the ground, until your back is at a table-top position,. Slowly return to the starting position.

Lunge jump: Position yourself in a lunge. Jump upwards switching the front and back legs. Once landed, repeat.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

» Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.