Workouts + Resources + Health Tips

Check out our workout videos, nutrition tips, healthy living advice and more! 

How to do a Pistol Squat

Here's how to properly do a pistol squat: Wanna know how to do a pistol squat? This is an advance movement that takes practice and progression. In the video, you will see how to start as a beginner and move to more advanced movements. 1. Assisted single-leg squat 2....

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Best Total Body Warm-Up for Strength Training

Total Body Warm-Up + How to Video Hi, Booty Lab ladies! I have people ask me all the time: What should I do to warm-up before lifting weights? You ask and you shall receive! This warm-up can be used for any strength day. I recommend 3 rounds with 5-10 reps of each:...

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How to Lift and Rack a Barbell the Right Way

Learn the First Step to Using a Barbell Rack It's a New Year! And what better way to start off 2020 than learning how to lift and rack a barbell the right way. Each rack is different but you always want to make sure you're not loading your lower back.  Starting a...

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How to do a Push-Up the Right Way

Learn How to do a Push-Up The Right Way Here's a strength exercise you can do that works your total body! No equipment required.   Not sure how to perform a push-up? Don't worry, I gotcha!   Watch the video to first see what NOT to do, and then see the...

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How to do a Proper Kettlebell Swing

Do you know the right way to do kettlebell swings? Have you ever performed a kettlebell swing and feel like you are doing them wrong? Do you feel your lower back during or when you finished? If so, you probably have the wrong form, but don't worry! I'm going to show...

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How to Do a Proper Lunge

How to do a Proper Lunge  Lunges! We have all types of lunges to perform. We have forward, reverse, walking, split stance, and the list continues. But how do we perform a proper lunge? Lunges are much harder than they appear.  Pro pointers: No matter what type of...

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How to do a Renegade Row

All About the Renegade Row Have you ever wondered how to do a renegade row? You may be wondering what am I working with a renegade row? Good question!   This exercise is really a total body movement. It predominately works your core but you best believe you are...

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Equipment-Free Partner Workout

No gym? No equipment? No problem! Try our Partner Workout.   With the holidays approaching, it can difficult to make it to the gym. Whether you're traveling or just plain busy, you can easily do this partner workout. Just grab your workout buddy or a family...

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I Don’t Do Cheat Days. Here’s Why & What I Do Instead.

I Don't Do Cheat Days I’m sure you have heard of this for quite some time. People following strict diets or regimens that don’t allow for pizza or alcohol, so they created a “cheat meal” or “cheat day.”  In my opinion and experience, I think cheat days or meals create...

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How to do a Sumo Deadlift

Wondering how to properly do a sumo deadlift? In this video, I explain how to do a sumo deadlift. A few weeks ago, I went over the conventional deadlift set-up. Today, I am teaching you another Booty Lab favorite: the Sumo Deadlift. If you haven't performed this...

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How to do Deadlifts without a Barbell

3 Ways to do Deadlifts Without a Barbell   Do you love doing deadlifts but don't have a barbell? No problem! Sometimes you just can't make it to the gym or the boys are using all the barbells! ? In this video, I'll show you three different ways to do deadlifts...

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How to do a Deadlift

Wondering how to properly do a deadlift? In this video, I explain how to do set up for a conventional deadlift and how to do a deadlift with perfect form!    A few pointers: start light and gain confidence in your form before progressing to heavier weights. The...

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