This 100-Rep Workout Will Lift Your Booty in no Time

The feeling after a good workout is incredible, when your muscles so much that you even feel good about yourself. In today’s article, we present to you a 100 rep workout that will transform your body in a very short time.

All you will need is a mat, a set of light and heavy dumbbells and some pump-you-up tunes.

1. Squat Jumps: 20 reps


Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows lose during the entire exercise and maintain a steady and smooth breathing pattern.

2. Donkey Kick Planks: 20 reps (10 on each side)


Start on all fours, but support your body using your elbows. Lift and extend one leg as high as you can and hold it in the air for 10 seconds. After that repeat the exercise with the other leg. Repeat the same movement for 10 reps on another side.

3. Deadlifts: 20 reps


Because the deadlift engages major muscle groups (back, glutes and legs) and works both the upper and lower body, we recommend making deadlifts a staple in your routine.

Begin by standing with feet shoulder-width apart with an overhand grip on a set of heavy dumbbells. Hold the dumbbells at arm’s length in front of your thighs.

Brace your core, and without changing the bend in your knees, bend at your hips until your torso is almost parallel to the floor. Pause, and then in a controlled motion, shoot your hips forward while squeezing your glutes tightly to return to the start position. Complete 20 reps while maintaining proper form.

4. Kneeling Resistance Band Kickbacks: 20 reps (10 on each side)


Start by kneeling on all fours, hands shoulder-width apart and knees hip-width apart. Hold the resistance band with your hands on the one side and onto the feet on the other side. This will create a pressure on the glutes section while you’re stretching your leg. Make ten reps on each leg.

5. Alternating Lunges with Dumbbells: 20 reps (10 on each side)


Grab a pair of heavy dumbbells and hold them straight down at your sides with palms facing in. With your feet about hip-width apart, brace your core and step back with your left leg and slowly lower your body until your front knee is bent 90 degrees (your rear knee should be nearly touching the floor). Press yourself back up and repeat steps with your right leg. Continue movement for 10 reps on each side.

Source: Train Hard Team

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