A great way to burn some fat while gaining strength is to add complexes into your workouts. A complex is super simple. you will take 2 or more exercises and pair them together to complete 1 round.
Doing this typically keeps the heart rate high for a 1-3 minute duration. This creates a huge calorie expenditure while also getting in some booty building reps.
For example, in this complex I combine Barbell Squats, with Kettlebell Swings and wrapping up with high rep barbell hip thrust which will leave you with your ass on fire.
Glute Complex #1:
A1 – 5 Barbell Squats (50-60% 1 rep max)
A2 – 10 Kettlebell Swings
A3 – 20 Barbell Hip Thrusts
Aim to take as little rest need in between each exercises until all 3 have been completed.
We completed 3 rounds of this.
You can vary up the rep range, rest time, tempo and exercises. in the next complete I combined kneeling banded hip thrusts (which I REALLY like) with Barbell Squats &
Doing a complex is very simple you take 2+ exercises and pair them together.
In this complex below I pair up three lower body dominant exercises Kneeling Band Hip Thrusters, Squats & Kettlebell Swings and in this instance we complete 7 reps of each. Again this is another fat burning booty builder that will enhance a feminine physique while burning away the flab.
A1 – 7 Kneeling Band Hip Thrust
A2 – 7 Barbell Squats (50-60% 1RM)
A3 – 7 Kettlebell Swings
Give it a try and your glutes may hate you now but they will thank you later :).