Athlean-XX for Women: "Booty-ful" Butt

"Booty-ful Butt" is a 28 min. lower body workout resistance workout created by Jeff Cavaliere. It is led by Sue Carlucci, and uses minimal equipment. The workout consists of 4 combinations. Each has a superset (two exercise completed back to back w/o rest), repeated twice, followed by a 30 second cardio and/or explosive exercise). The standing exercises are variations of squat, lunges, deadlifts, and the floor exercises are glute kickbacks and bridge. I thought this was a solid workout, and could work well for beginners and up (enough repetition to easily follow along, but with right resistance & intensity, good workout for 30 minutes). The menu has the option to play workout w/ introduction by Jeff or just the workout.


I purchased the Athlean-XX series because I wanted some short, resistance workouts, and the price at QVC was really affordable: $44 (which is more than half off, of the regular price of the set at the Athlean-XX site). I have been mostly using paper/written workouts over the past four months, but like the Athlean-XX workouts that I have tried. The video production in this series on the lower side, but the workouts are good. Sue provides form pointers, rep numbers and cues, but she is overkill chatty to me (rarely is not talking). Another negative is that Jeff would pop onto the set, and give advice or form pointers at different times of the workout, it was distracting and just odd. I think since he could have said those comments during his introduction, or post workout.

cast: Sue & two female background exercisers (some low impact/lesser intensive options demoed/discussed)

set: studio w/ woodlike flooring, view of gym in background

equipment: step, pair of heavy dumbbells

music: standard, instrumental pop-type (okay)

Exercises (28 min.)

Warm-up

marches> step touch> hamstring curl> knee raises> step tap> sumo squats, single reps & pulses> rear lunge pulses> spinal rolls.

Squat pulse: step out, squat, reverse motion w/ step tap (keep knees bent, entire time).

Sprinter Lunges: front lunge, fingertips tap floor w/ flat back, alternating sides.

Repeat sequence twice

Jumping lunges: 30 seconds, alternating sides.

Straight Leg Deadlift: on step

One Leg Deadlift w/ Toe Touch: on step

Repeat sequence twice.

Speed Skaters: 30 seconds.

Alternating Rear Lunge: on step.

(Static) Rear Lunge w/ Reverse extension (rear leg lift)

Repeat Sequence twice

Squat Jumps: lateral on step, alternating sides, 30 seconds.

Glute Bridge: feet on step.

(Weighted) Glute Kickback

Repeat sequence twice

Cool-down

Hamstring stretch

Hip stretch (Figure 4)

Quadriceps stretch

Spinal Rolls

Shoulder Rolls