Thursday

If you like your butt, and don't want to lose your booty, just want to lift and tone that beautiful booty!!! Stop right where you are...because this is the workout for you. Enjoy and please give me some feedback, this is the first workout I've created and I would love to know what you think on how I can improve for next time. Try keeping your core tight throughout the workout. Use leg weights to intensify. Many blessings to you and I wish you health!

Exercises

Seria 1: 1 runda

Quad Stretches

30 sekundy

Hamstring Stretches

30 sekundy

90 Lat Stretch

15 sekundy

Standing Leg Stretches

30 sekundy

Wide Leg Stretches

15 sekundy

Seated Leg Stretch

10 sekundy

Seated Moon Stretch

30 sekundy

Seria 2: 1 runda

Leg Lifts

2 minuty

Bicycle Legs

1 minuta

Dips with Leg Extension

2 minuty

Leg Pull Back

1 minuta

Rest

30 sekundy

Seria 3: 1 runda

Butt Lifts

1 minuta

Leg Lift with Hip Thrust

2 minuty

Right Bridge Glute Circles

2 minuty

Glute Combo Kickback

1 minuta

Rest

30 sekundy

Left Glute Rolls

2 minuty

Right Glute Rolls

2 minuty

Right Low Kick Backs

2 minuty

Left Low Glute Kicks

2 minuty

Rest

30 sekundy

Seria 4: 1 runda

High Glute Kickbacks

1 minuta

Glute Kickbacks

1 minuta

Glute Circles

1 minuta

Glutes 50

1 minuta

Rest

1 minuta

Seria 5: 1 runda

Glute Twist Lunges

2 minuty

Deep Lunges

1 minuta

4-Square Single Leg Hops

1 minuta

Clockwise Four Square Hops

1 minuta

Rest

1 minuta

Seria 6: 1 runda

Squats

2 minuty

Squat Pulses

1 minuta

Side Squats

2 minuty

Tip Toe Squats

1 minuta

Rest

1 min 30 sek

Seria 7: 1 runda

Wall Sits with Leg Lifts

1 minuta

Lateral Leg Lifts

1 minuta

Step Ups with Knee Lifts

1 minuta

Wall Push-Ups with Leg Lifts

1 minuta

Seria 8: 1 runda

Quad Stretches

30 sekundy

Hamstring Stretches

30 sekundy

90 Lat Stretch

15 sekundy

Standing Leg Stretches

30 sekundy

Seated Leg Stretch

30 sekundy

Seated Moon Stretch

30 sekundy

Rest

1 minuta

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