Workout Schedule – December

Place a band around your legs right above knees and hold two dumbbells by your sides. Step one leg back into a lunge then stand back up while bringing your foot back in. Keep repeating for the desired number of reps.

Place a band around your legs right above your knees and step back one leg into a lunge. Hop up and down staying in the lunge the entire time.

Using the back extension machine while holding a barbell or plate at the bottom squeeze glutes to bring your upper body up. Don’t arch your back at all; just use the glutes to bring your body up.

Grab two dumbbells and hold them by your sides. Bend at your hips while keeping your back straight and keeping the dumbbells right by your shins all the way to your toes. Stand back up and repeat with your feet together.

Using a smith machine or barbell on your back, kneel down and place a pad or mat under your knees. Sit back and drive your hips back so that your glutes sit on your feet. Keep your back straight and squeeze your glutes when you return to starting position.

Using a bench or step of some sort, start with one foot up on the bench. Step up and switch to the other foot on the bench and keep alternating to create a sprinting/stepping motion to get your heart rate up.

Using the booty band around thighs or ankles, bend to a squat then jump out of it continuously.