Days 20 & 21: Fire Up That Rump!

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It’s the middle of the week and time to fire up that rump! The next two days are dedicated to strengthening our glutes and hips. You know you love it!

Quick & effective….no excuses why you can’t get these workouts done. 12 minutes today and maybe 8 minutes tomorrow. Feel the burn and the positive effects of strength work! 🙂

Day 20 exercises: Donkey Kick Workout – I know y’all love to hate this workout. Let’s do it!


Day 21: Mid Week Booty Burn – After the Donkey Kick Workout on Wednesday, you should definitely feel these squats and burpees. Don’t worry, it’s only a few of each to fire up that rump again! 🙂

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Speed Work: Structured Fartleks – If you didn’t race last weekend, and don’t have a race coming up this weekend…you should be making time for speed work! Below is a link to the post with this week’s workout in case you missed it…or are just trying to get out of it. 😉

Click here and scroll down for workout!

When you’re done, don’t forget to ROLL then Stretch!


If a 30 minute workout is only 2% of our day, then what is a 12 minute workout? Sorry, I’m terrible at math…but we know it’s less than 2%! 🙂

Happy Hump Day Crew….let’s FIRE up that rump!

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