Ejercicios moderados

Abs & Booty Pops

Modero Duration 42 minutos

Áreas objetivo: Lower Body

Equipo: Exercise Mat, Stair Machine

Añadido por Shanesse Peek

Etiquetas

Entrenamientos en gimnasio Ejercicios para la parte inferior del cuerpo Ejercicios en máquina de escalera

Descripción

If you long for a perkier backside, then you've picked the right workout! Do this workout a few times a week and you'll notice a natural pop in that booty of yours. This isn't a gimmick, tomorrow you'll realize the butt soreness means progress! Keep IT up.

Exercises

Serie 1: 1 ronda

Challenge yourself by holding your bird dogs a little longer each time.

1 minuto

15 segundos

1 minuto

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

1 minuto

30 segundos

Diamond Crunches

Diamond Crunches

1 minuto

1 minuto

1 minuto

Serie 2: 1 ronda

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

1 minuto

15 segundos

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

10 segundos

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuto

Rest

1 minuto

Serie 3: 1 ronda

Challenge yourself by holding your bird dogs a little longer each time.

1 minuto

15 segundos

1 minuto

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

1 minuto

30 segundos

Diamond Crunches

Diamond Crunches

1 minuto

1 minuto

1 minuto

Serie 4: 2 rondas

Remember, don't let your feet go much wider than shoulder-width when dropping into the bottom squat position. Look ahead with your chest lifted throughout the exercise.

Squat Pulses

30 segundos

Squat Jumps

30 segundos

Rest

20 segundos

Serie 5: 1 ronda

Challenge yourself by holding your bird dogs a little longer each time.

1 minuto

15 segundos

1 minuto

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

1 minuto

30 segundos

Diamond Crunches

Diamond Crunches

1 minuto

1 minuto

1 minuto

Serie 6: 2 rondas

Full Plank with Leg Lifts

Full Plank with Leg Lifts

50 segundos

If you're not feeling enough stretch, walk your heels closer toward your body.

Rest

15 segundos

Make sure you're resting much of your weight on your upper body and shoulders. Keep your neck relaxed.

Floor Bridge

50 segundos

Rest

20 segundos

Serie 7: 1 ronda

10 minutos

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Haz este entrenamiento en Workout Trainer

✓ Sigue los entrenamientos multimedia paso a paso

✓ Experiencia integrada de reloj inteligente y monitor de frecuencia cardíaca

✓ ¡Gana puntos, compite en la tabla de clasificación, mantente motivado!

✓ Programación para adaptarse a tu ajetreado estilo de vida

Registrar entrenamiento

Equipo recomendado

Para hacer este entrenamiento en casa necesitarás el siguiente equipo de ejercicio. Siempre recomendamos usar un monitor de frecuencia cardíaca con correa para el pecho bluetooth cuando hagas ejercicio para obtener la mejor precisión y seguimiento del rendimiento.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Stepper Machine

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Pérdida de peso

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