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Weekend Workout! Booty Murder 2.0 - Throw It On The Ground (600 Reps)

fitvillains:

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And you thought Booty Murder was hard! Ha!

This is a killer body weight workout that will target your glutes, shoulders and core. Make the moves as challenging as you can (add weights if you like), and don’t sacrifice form for speed. Beginners can use ANY of the modified exercise variations, detailed in the descriptions below or make their own.

Equipment: You’ll need a mat, water and a timer. Dumbbells optional. Read modifications below.

Booty Murder 2.0 - Throw It On The Ground Circuit

8 exercises. 3 rounds for time. 600 reps.

  • 40 Squat & Side Lift
  • 30 Single Leg Deadlifts
  • 20 Drop Squat & Tuck
  • 10 Single Leg Pushups
  • 40 Back Lunge & Kick
  • 30 Side To Side Pike Hops
  • 20 Plank Leg Lift & Reptile
  • 10 Elevated Hip Bridge

*Core Bonus! 100 Side V-Ups & Kick per side

How To Do It

Read More

backonpointe: Two calendars for March: the basic calendar and the beginner’s calendar! The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today. If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: March”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page!) During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well. Have fun! p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you! Arms Lean Arms Workout v.1 Lean Arms Workout v.2 Tone Those Triceps! Weight-Free Arms Arms Workout All About Arms Dumbbells, Smart Arms Beginner Arms Load Your Guns Legs Inner Thigh Toner Tame Those Thighs Kill Those Legs! Your Best Butt Thigh Toner Dancer’s Legs Workout Legs Workout 5 Minute Butt Blaster Legs For Days Shapely Squats Beach Babe Booty Get Those Glutes Love Your Legs Abs All-Over Abs 1-2-3 Ab Workout Quick Challenge I Seek Obliques Abs Challenge Intense Abs Waist Trimmer Ballet Abs Flat Abs Workout Lower Ab Attack Easy Abs Core Work for Beginners General Jump-Free Workout Student Workouts Wake Up Warm Up Full Body Meltdown Absolute Beginner Workout Fat Blaster Quiet Workout Coffee Break Workout All-Over Workout Whole Body Workout Morning Angel Workout No Space? No Problem! Basic Dumbbell Workout Full Body Workout One-Song Workouts 50 Up, 50 Down Morning Workouts Leveled Workouts Count Up, Count Down Strength and Cardio Water Bottle Workout Workout Challenge for the Absolute Beginner Extreme Bodyweight Workout Throw Pillow Workout Challenges Weather Workout Quick Workout Digital Clock Workout Challenge Challenge Challenge Challenge Challenge Cardio Leveled Cardio One-Room Cardio All-Cardio Challenge Cardio Circuit Killer Kardio Beginner Cardio Kick-It Cardio! Basic Cardio High Intensity Interval Training (HIIT) One Room HIIT 20-Minute HIIT Interval for Beginners Interval Running
Zoom
backonpointe: Two calendars for March: the basic calendar and the beginner’s calendar! The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today. If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: March”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page!) During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well. Have fun! p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you! Arms Lean Arms Workout v.1 Lean Arms Workout v.2 Tone Those Triceps! Weight-Free Arms Arms Workout All About Arms Dumbbells, Smart Arms Beginner Arms Load Your Guns Legs Inner Thigh Toner Tame Those Thighs Kill Those Legs! Your Best Butt Thigh Toner Dancer’s Legs Workout Legs Workout 5 Minute Butt Blaster Legs For Days Shapely Squats Beach Babe Booty Get Those Glutes Love Your Legs Abs All-Over Abs 1-2-3 Ab Workout Quick Challenge I Seek Obliques Abs Challenge Intense Abs Waist Trimmer Ballet Abs Flat Abs Workout Lower Ab Attack Easy Abs Core Work for Beginners General Jump-Free Workout Student Workouts Wake Up Warm Up Full Body Meltdown Absolute Beginner Workout Fat Blaster Quiet Workout Coffee Break Workout All-Over Workout Whole Body Workout Morning Angel Workout No Space? No Problem! Basic Dumbbell Workout Full Body Workout One-Song Workouts 50 Up, 50 Down Morning Workouts Leveled Workouts Count Up, Count Down Strength and Cardio Water Bottle Workout Workout Challenge for the Absolute Beginner Extreme Bodyweight Workout Throw Pillow Workout Challenges Weather Workout Quick Workout Digital Clock Workout Challenge Challenge Challenge Challenge Challenge Cardio Leveled Cardio One-Room Cardio All-Cardio Challenge Cardio Circuit Killer Kardio Beginner Cardio Kick-It Cardio! Basic Cardio High Intensity Interval Training (HIIT) One Room HIIT 20-Minute HIIT Interval for Beginners Interval Running
Zoom

backonpointe:

Two calendars for March: the basic calendar and the beginner’s calendar!

The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.

If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: March”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page!)

During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.

Have fun!

p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!

Arms

Legs

Abs

General

Challenges

Cardio

High Intensity Interval Training (HIIT)

chocolateblazingrun: squatymchottie: healthispretty: and people say they can’t afford a healthy lifestyle not in canada (at least inBC) you cant buy shit this cheap.  this isn’t happening in melbourne too >:( 1/2 pound of strawberries is $3.50, 2 pounds of potatoes here cost the same as 2 pounds of potatoes there, a big jar of natural peanut butter is $9 and 1 pound of lean ground beef is totally a lot more expensive than that.
Zoom
chocolateblazingrun: squatymchottie: healthispretty: and people say they can’t afford a healthy lifestyle not in canada (at least inBC) you cant buy shit this cheap.  this isn’t happening in melbourne too >:( 1/2 pound of strawberries is $3.50, 2 pounds of potatoes here cost the same as 2 pounds of potatoes there, a big jar of natural peanut butter is $9 and 1 pound of lean ground beef is totally a lot more expensive than that.
Zoom
chocolateblazingrun: squatymchottie: healthispretty: and people say they can’t afford a healthy lifestyle not in canada (at least inBC) you cant buy shit this cheap.  this isn’t happening in melbourne too >:( 1/2 pound of strawberries is $3.50, 2 pounds of potatoes here cost the same as 2 pounds of potatoes there, a big jar of natural peanut butter is $9 and 1 pound of lean ground beef is totally a lot more expensive than that.
Zoom
chocolateblazingrun: squatymchottie: healthispretty: and people say they can’t afford a healthy lifestyle not in canada (at least inBC) you cant buy shit this cheap.  this isn’t happening in melbourne too >:( 1/2 pound of strawberries is $3.50, 2 pounds of potatoes here cost the same as 2 pounds of potatoes there, a big jar of natural peanut butter is $9 and 1 pound of lean ground beef is totally a lot more expensive than that.
Zoom
chocolateblazingrun: squatymchottie: healthispretty: and people say they can’t afford a healthy lifestyle not in canada (at least inBC) you cant buy shit this cheap.  this isn’t happening in melbourne too >:( 1/2 pound of strawberries is $3.50, 2 pounds of potatoes here cost the same as 2 pounds of potatoes there, a big jar of natural peanut butter is $9 and 1 pound of lean ground beef is totally a lot more expensive than that.
Zoom
chocolateblazingrun: squatymchottie: healthispretty: and people say they can’t afford a healthy lifestyle not in canada (at least inBC) you cant buy shit this cheap.  this isn’t happening in melbourne too >:( 1/2 pound of strawberries is $3.50, 2 pounds of potatoes here cost the same as 2 pounds of potatoes there, a big jar of natural peanut butter is $9 and 1 pound of lean ground beef is totally a lot more expensive than that.
Zoom
chocolateblazingrun: squatymchottie: healthispretty: and people say they can’t afford a healthy lifestyle not in canada (at least inBC) you cant buy shit this cheap.  this isn’t happening in melbourne too >:( 1/2 pound of strawberries is $3.50, 2 pounds of potatoes here cost the same as 2 pounds of potatoes there, a big jar of natural peanut butter is $9 and 1 pound of lean ground beef is totally a lot more expensive than that.
Zoom

chocolateblazingrun:

squatymchottie:

healthispretty:

and people say they can’t afford a healthy lifestyle

not in canada (at least inBC) you cant buy shit this cheap. 

this isn’t happening in melbourne too >:( 1/2 pound of strawberries is $3.50, 2 pounds of potatoes here cost the same as 2 pounds of potatoes there, a big jar of natural peanut butter is $9 and 1 pound of lean ground beef is totally a lot more expensive than that.

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