Beginners Booty Circuit | BJJ Shrimping Booty Circuit | Advanced Booty Circuit | Full Booty Circuit

To get the most out of this workout use one of the Interval Timers below. No need to do any additional work. The exercises are already preprogrammed in the links below.

Android Timer | Apple Timer

Warm Up

30m | Mobility Routine (Video)

5m | Break

Deadlift Warm Up Sets

Set 1 | Bar ONLY (5-10reps)

Set 2 | Warm Up weight 1 @ 5 Reps

Set 3 | Warm Up weight 2 @ 3 reps

Set 4 | Warm Up weight 3 @ 2 reps

Set 5 | Warm Up weight 4 @ 1 rep

Set 6 | Warm Up weight 5 @ 1 rep

5m | Break

Deadlift Working Sets

6r | @ 80-85% 1RM

2m | Rest

Repeat 3x

5m | Break

Circuit

Strength Round

6r | Hip Thrust

30s | Kneeling Hip Thrust

1m | Sled Push

2m | Rest

Repeat 3x

Hypertrophy

Strength Round with 1m Break

40s | Floor Hamstring Curls

40s | Banded Hip Abductions

10s | Reverse Hyper-extensions

10r | Bret Fire-hydrants (Left & Right)

3m | Rest

Repeat 3x

Core

35s | Landmine rotations

35s | Swiss Ball Knee Tucks

35s | Swiss Ball Plank Extension

40s | Rest

Repeat 3x

Definitions

r = reps

s = seconds

m = minutes

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