Hot Booty Bootcamp Workout by Con

This workout consists of 4 exercises that look simple yet will allow you to transform your body totally with the minimum amount of effort so you really need to pay attention so watch the tutorial first so you can get the best result from this simple yet incredibly powerful workout. This version is  a little more advanced and requires more strength, power, and flexibility as I am sure you will find out. If this is too much for you then watch Niki's version of the same workout as well. Either way, watching the tutorial will help immensely.

TUTORIAL - WATCH THIS

This workout is over in about 12 minutes however that will depend entirely on you. You will begin with a superset consisting of Dumbbell Squats and Stiff Leg Deadlifts which are done to a particular tempo or speed. You do 15 reps of Dumbbell Squats at a speed of 3 seconds down and 1 second up then you immediately do 6 x Stiff Leg Deadlifts at a speed of 5 seconds down and 5 seconds up. This is the first set complete which you will now repeat for a total of  4 sets.

DUMBBELL SQUATS         STIFF LEG DEADLIFT

Once you have completed 4 sets of the above two exercises then do 24 reps of the 45 degree Lunge and Jumping Calf Raise Combo. You will need to watch the tutorial above for information as to how to do this combo effectively. 

We hope you enjoy this workout and be sure to watch Niki's workout as well.