Booty Bootcamp

This explosive butt-kicker is gonna work up a sweat and get that behind poppin' in no time! No equipment required, but feel free to use an exercise mat for cushioning and a chair for balance. Oh yeah, and if you live on an upper floor in your building, beware of the jumping exercises...maybe do this one with your friends in a park! Make space and get to booty camp!

Exercises

Seria 1: 2 rund

Butt Kickers

20 sekundy

Squat Jumps

20 sekundy

Pogo Hops

20 sekundy

Side Shuffles

15 sekundy

The Heisman

10 sekundy

Rest

15 sekundy

Seria 2: 2 rund

Tip Toe Squats

20 sekundy

Lateral Leg Lifts

20 sekundy

Hamstring Kickbacks

20 sekundy

Rest

15 sekundy

Seria 3: 2 rund

Right Leg Front-and-Back Lunges

20 sekundy

Glute Circles

30 sekundy

Left Leg Front-and-Back Lunges

20 sekundy

Glute Combo Kickback

30 sekundy

Sit Throughs

20 sekundy

High Glute Kickbacks

30 sekundy

Full Plank with Leg Lifts

20 sekundy

Plank Bird Dog

20 sekundy

Elbow Plank with Leg Lifts

15 sekundy

Half Cobra Pose

15 sekundy

Seria 4: 2 rund

Duck Walk

30 sekundy

Star Jumps

20 sekundy

Frankenstein Skips

30 sekundy

Jack Jump Tucks

20 sekundy

Monkey Walks

30 sekundy

Dragon Squats

20 sekundy

Side Lunge Shuffle Hops

30 sekundy

Plie Squats with Tip Toes

20 sekundy

Explosive Mountain Climbers

30 sekundy

Walking Lunges

30 sekundy

Sissy Squats

30 sekundy

Rest

15 sekundy

Seria 5: 2 rund

Upward V

20 sekundy

Seated Leg Lifts

15 sekundy

Curtsy Lunge

3 minuty

Walking Squats

36 powtórzenia

Sumo Squats

8 minuty

Reverse Lunges

48 powtórzenia

Ciężary: Ciężki

Dumbbell Deadlift

30 powtórzenia

Hip Raises with Dumbbells

40 powtórzenia

Straight Single Leg Floor Bridges

72 powtórzenia

Horizontal Goblet Squats

40 powtórzenia

Alternating Fire Hydrants

Powtórzenia do wyczerpania

High Glute Kickbacks

Powtórzenia do wyczerpania

High Glute Kickbacks

Powtórzenia do wyczerpania

Glute Circles

Powtórzenia do wyczerpania

Glute Circles

Powtórzenia do wyczerpania

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