workout 1: Bootys

Todays Reps: 12

Rest between sets: 0-20 seconds

Rounds per cycle: 4

Complete 4 rounds of each cycle with minimal rest in between each set of the cycle. Take a 1 minute rest between each cycle. After you have finished all three cycles your workout is complete.

= Static Contraction

Equipment Needed:


Barbell (30-70 lbs)

Stability Ball


Dumbbells (10-25 lbs)


Dumbbell (15-35 lbs)

Resistant band

Barbell (30-60 lbs)

Equipment Needed:


Walla Walla's Hardcore Gym

The Muscle Shack

1519 E Isaacs Ave

Walla Walla Washington

"Stronger Than The Average Bear."

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