Hybrid Workout - 30 Minute Beach Booty Pump Session with 1 Dumbbell

Total Time - 35 min (including warm-up)

Workout Synopsis:

This is a 30 minute workout designed to target those beach booty muscles. This is a hybrid combination of Muscle Building and High Intensity Interval Training to create greater muscle fatigue and fat loss in a compact amount of time. This is all done with one piece of equipment either a Dumbbell or Kettlebell, working your Glutes and Legs.

Hybrid - While the main purpose of this workout is to build muscle, there is very little rest testing both your  aerobic and anaerobic systems. This is similar to HIIT and Metcon workouts with similar benefits of accelerated Fat Loss and Cardiovascular Health improvements but focus on resistance training. Your heart rate should not be the limiting factor here, but rather muscle fatigue.

Anaerobic Training - This type of training is intense short burst movements such as weight training or jumping, that relies on stored energy rather than using oxygen to convert stored energy.

REST - There is built in rest and while one muscle group is working another is recovering.

Workout

Warm-Up (5 Minutes)

3 sets at a controlled pace

10 DB Deadlifts

10 Alternating Lunges

10 Air Squats

Workout (30 Minutes)

30 Minute EMOM

First Minute

20 DB Single Leg Deadlifts (10 each leg)

Second Minute

20 Alternating DB Stepback Lunges (10 each leg)

Third Minute

20 DB Hip Thrusts

*then repeat 10 times

Complete

Do your best to maintain the reps all throughout the 30 minutes if you cannot complete the reps move onto the next exercise on the next minute.

Workout Notes

Perform each movement in a controlled motion each exercise should take 30-40 seconds, giving you 20-30 seconds of rest.

Your rest is if you complete the reps prior to the minute ending, this will become more difficult as the workout goes on and muscle fatigue sets in.

DB is 50 lbs in video, chose a weight that will allow you to perform the reps unbroken. Naturally, this will get very challenging throughout.

You can do this with a Kettlebell, but recommended to try with a Dumbbell, for more range of movement on the deadlift and easier to grip for the other movements.

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