Are you ready for a challenge that will lift and firm up your backside? Join me for the rest of July for #bootycamp with this no equipment needed circuit that you can do at home. Complete this entire circuit one time through for the next two weeks, and if you need more of a challenge you can complete it two to three times through. For an added booty burn, find the nearest hill and walk up and down it for at least 20 minutes, three times per week.

Bridge: 20 Reps
Lie faceup on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and press into your heels to raise your hips until your body forms a straight line from your shoulders  to your knees. Pause, then slowly lower back to the starting position. That’s one rep.

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Single Leg Bridge: 20 Reps Each Side
Lie faceup on the floor with your knees bent and feet flat on the floor. Lift your right leg straight in the air. Squeeze your glutes and  press your left heel into the floor as you raise your hips until your body forms a straight line from your shoulders to your knees. Pause, then slowly lower back to starting position. That’s one rep. Do 20 with the Right Leg elevated and then 20 with the Left Leg elevated.

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Donkey Kicks: 20 Reps Each Side
Get down on all fours, hands and knees on a mat. Position your hands in line with your shoulders. Flex your right foot and pull it into your chest and then elevate it. Keeping your knee bent and so that your knee is even with your hip. Try to keep your hips square and keep your abs pulled in tight. Do 20 reps on each side.

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Donkey Pulse: 20 Reps Each Side
Following the same form as the Donkey Kick, lift your right leg and do little tiny pulses. Do 20 on each side.

Hydrant: 20 Reps Each Side
Get down on all fours, hands and knees on a mat. Position your hands in line with your shoulders. Bend your right knee. Elevate it out to the side so that it is even with your hip. Don’t lean. Keep your hips square, your back straight and your abs pulled in tight. Bring it back down to start. That is one rep. Do 20 reps on each side.

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Warrior Extension: 20 Reps Each Side
Standing nice and tall with your abs pulled in tight, extend your right leg behind you, elevate the right leg  and reach your arms straight out in front of you, pause for a second. Return to start and repeat for 20 reps on each side.
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Touch Down: 20 Reps Each Side – PS: My FAVORITE 
Stand with feet hip-width apart, right foot raised off the floor. Bending forward from your hips, kneel down into a single leg squat position keeping your leg elevated behind you. Raise up, kick the right leg out in front of you and Return to start. That’s one rep. Repeat 20 on each side.
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Squat: 20 Reps
Keeping the weight in the heels, lower down into a squat position. Make sure to keep knees behind the toes, your hips square and your back straight. Lower down and pause for a second, then return to standing. Make sure to squeeze your booty when you get back to the top. That’s one rep. Do 20 reps.
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Jennifer Deem, born and raised in Marietta, is the owner of Marietta Boot Camp. Teaching fitness for the past five years, Jennifer has a passion for helping people reach their fitness and wellness goals. She is an avid obstacle race enthusiast completing two Tough Mudders, two Spartan Races, two Savage Races, a Warrior Dash and a Mud on the Mountain.  When she’s not heading out to teach 5 a.m. Boot Camp classes, you can find her smiling and enjoying life at its fullest  with her two dogs Elle and Frank.
Lovely Photography by Liv Hefner
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