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 | Hip Mobility

Strength

5r | Roll-Up Pistols (Left & Right)

40s | Bridge Over Head

1m | Shrimping with Both Feet

Repeat 2x

Speed & Power

5r | Roll-Up Pistols (Left & Right)

40s | Bridge Over Head

1m | Bridge & Shrimp

30s | Explosive Bridge

1m | Shrimping with Both Feet

Repeat 2x

Muscular Endurance

5r | Roll-Up Pistols (Left & Right)

40s | Bridge Over Head

1m | Shrimp with one Foot

30s | Single Leg Bridge (Left & Right)

1m | Sideways Shrimp

Repeat 2x

Hypertrophy

5r | Roll-Up Pistols (Left & Right)

40s | Bridge Over Head

1m | Forward Shrimping

40s | Banded Lateral Walk / Shadow Wrestle

40s | Reverse Plank Walkouts

40s | Reverse Hypertension

1m | Foot Crossing Shrimp

Repeat 2x

Core

30s | Ab Butt Scoot

5r | Kelly’s Standing Leg Raise (Left & Right)

40s | Plate Sit Ups

1m | Shrimp to Turtle

Definitions

r = reps

s = seconds

m = minutes

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