Spring Break Booty Buster Workout

by Becky Stifter

It’s cheekies season, ladies. Spring Break is right around the corner, and what better way to hit the beach than with a rock solid rear? Add this circuit into your workout routine for a bootylicious body.

Booty Buster Pyramid Circuit


10 One Legged Squats with Gliders (each side)

How to: Start with your feet together and right foot on the towel, paper plate or Glider. Slide the Glider to the right while lowering into a squat. Keep your weight back in your standing heel, chest lifted, and core engaged.

15 Plank Leg Raises (each side)

How to: Come into a prone, plank position. Spine is neutral (gaze to the floor), hands underneath the shoulders, core and glutes engaged. Raise your right foot off so your lifted toes are in line with the planted foot. Return to start. Repeat 15 times on the right side. Switch sides and repeat.

20 Squat Switches (optional BOSU)

How to: Flip the BOSU Ball, ball side up. Place your right foot on the center of the ball, left foot 6-10 inches away from the ball. Lower into a squat position, chest lifted, core engaged, weight back in the heels. Jump 180 degrees and land in a squat position with your left foot on the center of the BOSU, right foot on the floor. Repeat 20 times.

15 Curtsy Glider Lunges (each side)

How to: Start standing with your feet hip width apart, keeping your weight in your left foot, take a step back with your right leg on the towel, paper plate or Glider, crossing it behind your left leg into a “curtsy”. Bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees. Keep your chest lifted and core engaged. Repeat 15 times on the right side. Switch, and do 15 on the left.

10 Burpees (optional BOSU)

How to: Start standing with your feet hip width apart. Lower into a squat, placing your hands on the ground, step or jump into a plank position; hands shoulder-width distance apart, gaze towards the floor, and core and glutes engaged. Jump or step back into the squat position, stand tall with an optional jump at the top. For an extra challenge: hold a Bosu Ball platform side up while doing the burpee with the platform side facing you, optional shoulder press at the top for some extra umph.

Rest for 60 seconds

Repeat X3

About Becky:

becky stifter

Becky has a passion for fitness and healthy living, and is excited to share it with the world. She is a student at the University of California, Berkeley, majoring in Media Studies with plans to pursue a career in Sports. Growing up as a cheerleader and gymnast, Becky’s not afraid to be upside-down, have fun, and crank up the music. Becky is AFAA certified, teaches Group Exercise at UC Berkeley, and loves running, working out with friends, yoga, hiking, coffee dates, and spending time outdoors.



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