Booty Pump Workout

Booty Pump Workout

Target your glutes, hips, abductors, quads, & hamstrings with this intense circuit 🔥

Kicking off our lower body #KoreChallenge with a booty pump from the one and only Shanie Smash! 🍑


Equipment Needed: Elevated Surface
Estimated Time: 15 Minutes
30 seconds for each exercise, 5 sets. 1 minute rest between sets.

1. Standard Squat

  1. Place feet shoulder width apart.
  2. Placing your weight on your heels, lower your body into a sitting position, without letting your knees go past your feet.
  3. Drive your body back up into starting position, and repeat for 30 seconds.

2. Single Leg Split Squat

  1. Place one foot facing down on an elevated surface, with the other foot placed on the ground.
  2. Keeping your weight on the foot planted, bring your body down into a squat position, without letting your knee go past your foot.
  3. Using your heel, drive your body back into starting position and repeat for 30 seconds
  4. Switch legs each set.

3. Step Up With High Knees

  1. Start with your right foot on your elevated surface and your left foot on the ground.
  2. Drive your weight through your right foot to lift your body off the ground.
  3. As you’re lifting yourself up, simultaneously drive your left knee up into the air.
  4. Quickly bring your left foot back down to the ground and repeat for 30 seconds.

4. Toe Taps

  1. Start with your right foot on your elevated surface and your left foot on the ground.
  2. Quickly switch feet, bringing your left foot onto the elevated surface and your right foot down to the ground.
  3. Repeat for 30 seconds.


Recommended Equipment: KoreSurge
Estimated Time: 5 Minutes
Using KoreSurge’s localized vibration therapy to massage your glutes and lower body for 5 - 10 minutes post-workout can make a huge difference in your recovery process. Focusing on rolling out your lower body will release any tension or stiffness, helping your muscles heal and grow.