Bootie Be Gone

For those pear shapes out there (weight distributes to butt and thighs) this is the workout for you. Start with cardio to get your blood flowing, then burn some fat and tone up those buns and thighs, followed by thorough stretching.

Exercises

Seria 1: 1 runda

Cardio Warm Up

30 sekundy

Jumping Jacks

30 sekundy

High Knees

30 sekundy

Butt Kickers

30 sekundy

Mountain Climbers

30 sekundy

Jump Rope

30 sekundy

Side Shuffles

30 sekundy

Counterclockwise Four Square Hops

30 sekundy

Small Forward Arm Circles

30 sekundy

Small Reverse Arm Circles

30 sekundy

Seria 2: 2 rund

Prisoner Squats

1 minuta

Deep Lunges

1 minuta

Lying Left Leg Lifts

1 minuta

Lying Right Leg Lifts

1 minuta

Butt Lifts

1 minuta

Glute Kickbacks

1 minuta

Left Inner Thigh Leg Lifts

1 minuta

Right Inner Thigh Leg Lifts

1 minuta

Plie Squats with Tip Toes

1 minuta

Lunges with Knee Lifts

1 minuta

Seria 3: 1 runda

Quad Stretches

30 sekundy

Left Hamstring Stretch

15 sekundy

Right Hamstring Stretch

15 sekundy

Runners Lunge with Stretch

30 sekundy

Wide Right Leg Stretch

15 sekundy

Wide Left Leg Stretch

15 sekundy

Butterfly Stretch

15 sekundy

Left Arm Cross Stretch

15 sekundy

Right Arm Cross Stretch

15 sekundy

Tricep Stretches

30 sekundy

Clockwise Neck Rolls

15 sekundy

Counter-clockwise Neck Rolls

15 sekundy

Torso Twists

15 sekundy

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