Butt

Take what your momma gave you and SHAPE, LIFT and FIRM it up with this glute-targeted bodyweight workout. Feel free to dedicate this workout to your mom (and then challenge her to do the same). No doubt that will make for some interesting dinner conversation!

Exercises

Seria 1: 2 rund

Mummy Kicks

30 sekundy

Squats with Raised Arms

30 sekundy

Gate Swings

30 sekundy

Plyo Side Lunges to Touch

30 sekundy

Transition

15 sekundy

Seria 2: 2 rund

Glute Kickbacks

40 sekundy

Glute Circles

40 sekundy

Glute Combo Kickback

40 sekundy

Donkey Whips

40 sekundy

Transition

15 sekundy

Elbow to Knee Bird Dogs

40 sekundy

Y-T-A

40 sekundy

Flutter Kicks

40 sekundy

Rest

15 sekundy

Seria 3: 2 rund

Right Leg Front-and-Back Lunges

30 sekundy

Lunges with Rotation

30 sekundy

Left Leg Front-and-Back Lunges

30 sekundy

Glute Twist Lunges

30 sekundy

Transition

15 sekundy

Seria 4: 2 rund

Bent Single Leg Floor Bridges

25 sekundy

Upward Plank

25 sekundy

Straight Single Leg Floor Bridges

25 sekundy

Transition

15 sekundy

Seria 5: 2 rund

Single Leg Balance with Leg Swings

30 sekundy

Dynamic Lunges

30 sekundy

Single Leg Touch Downs with Hop

30 sekundy

Plyo Lunges

30 sekundy

Transition

15 sekundy

Seria 6: 2 rund

Inverted Flyers

35 sekundy

Cross Knees to Elbows

40 sekundy

Knees to Elbows

40 sekundy

Side Cross Kicks

40 sekundy

Prisoner Squats

40 sekundy

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