Challenge Day 1: Sculpted Legs and Booty

Equipment: weighted objects, elevated surface
Format: perform each move for suggested reps/time, repeat circuits for 3 rounds

Jump Squats (0:30)

• Begin standing with feet hip distance apart, core braced, and chest upright.
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Powerfully drive through your heels to jump and land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force.
• Repeat for allotted time.
• MOD: Make this low impact by removing the jump and performing a body squat, driving through the heels to stand and squeezing your glutes at the top.
• You can also use a chair/couch to guide your squat form.

Circuit 1:

Paused Squats (8-12)

• Begin by standing with your feet about hip distance, core braced and holding a weighted object in each hand.
• Brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Pause at the bottom of the squat for 3 seconds.
• Drive through your heels, squeezing your glutes to power back to standing.
• Repeat for your max reps.
• MOD: Complete this exercise with bodyweight only and/or use an elevated surface behind you as you squat to guide your form.

Single Leg Deadlifts (8-12)

• Begin by standing with your feet staggered at hip-width distance, right foot in front, left in back.
• Hold a weighted object in each hand, your core braced and shoulders back and down (as if they were against a wall), and keep about 80% of your weight in the front foot.
• Maintaining square hips to the wall in front of you, push your hips back and hinge forward as far as you can while maintaining a flat back, slightly bending your right knee and keeping the weighted objects close to your shins.
• Drive through your entire front foot to come back to standing, pressing your hips forward, feeling your glutes working through this lift, and be mindful of not leaning back at the top.
• Repeat for your max reps and switch sides.
• MOD: Keep both feet planted and perform a Romanian Deadlift – hinging at the hips with a flat back, keeping the weights in close to your shins, and driving through your feet to come back up to standing.

Jump Squats (0:30-0:45)

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Circuit 2:

Hip Thrust (pause) (8-12)

• Sit yourself on the mat in front of your bench (or couch/chair/ottoman) and place a weighted object on your hip creases.
• Press yourself up with your elbows and feet to position your back against the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the mat.
• Brace your core and drive through your heels to lift your hips and weighted objects towards the ceiling, knees tracking in line with the toes, squeezing your glutes and pausing for up to 3 seconds at the top.
• Drop your hips back down toward the mat with control and repeat for your max reps.
• MOD: Perform this exercise without weighted objects.

Single Leg Calf Raises (8-12)

• Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall), and a weighted object in each hand at your shoulders or by your sides.
• Kickstand your right foot slightly in front of your left so that most of your weight is in your left foot.
• Lift your left heel off of the mat as high as you can with control, then slowly lower it back down (be mindful that you’re not shifting your weight side to side or leaning forward).
• Repeat for your max reps and switch sides.
• MOD: Remove the weighted objects and complete this move with bodyweight only.