no butts workout

I blame the cold weather. Not to mention the freezing conditions at the climbing wall. Maybe I am just being lazy. No climbing was done yesterday. Too many buts and excuses. Well today there will be no more. I can’t go climbing tonight, but I sure can do some intense workout instead!

This is a butt workout, aimed at shaping and firming that bum up! In case you think the fourth exercise is not buttocks related, don’t forget you should always have your bum and abs nicely squeezed for stability.

24 minutes of HIIT. 9 circuits of the following 4 exercises with 10 seconds rest and 30 seconds of as many reps as possible in the time:

  • High knees skipping – my reps: 89, 83, 83, 60 tripped up :), 80, 82, 78, 80, 76
  • Single leg sandbag deadlift (left) – my reps: 9, 10, 10, 11, 10, 10, 11, 11, 9
  • Single leg sandbag deadlift (right) – my reps: 9, 10, 10, 12, 11, 10, 11, 11, 10
  • Sandbag bicep curl to overhead press – my reps: 6, 6, 7, 7, 5, 6, 6, 5, 4

Remember, if you can’t squeeze your butt, squeeze someone elses.*

* I take no responsibility for the unwanted squeezing of anyones butt. Probably best to just squeeze your own, less harassment issues.


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