Kojos

Get beach-bottom ready with this tightening lower body workout! We know you want to so just imagine you're on the beach breezing through our training with a smile on your face. You can do this without any equipment. For a few of the moves, you can optionally use a chair or bench to help stabilize. If you enjoyed this workout, enroll in one of our Brazilian Booty programs!

Exercises

Serie 1: 1 ronda

Drop Squats

35 segundos

Knees to Elbows

40 segundos

Glute Twist Lunges

50 segundos

Lunges with Knee Lifts

1 minuto

Transition

10 segundos

Serie 2: 2 rondas

Lateral Leg Lifts

40 segundos

Hamstring Kickbacks

40 segundos

Rest

15 segundos

Serie 3: 1 ronda

Elbow to Knee Bird Dogs

40 segundos

High-Plank and Knee Draw

50 segundos

Glute Circles

50 segundos

Elbow Plank with Leg Lifts

50 segundos

Transition

10 segundos

Serie 4: 2 rondas

Lateral Leg Lifts on a Bench

50 segundos

Plyo Jacks

30 segundos

Rest

15 segundos

Serie 5: 1 ronda

Right Bridge Glute Circles

50 segundos

Flutter Kicks

30 segundos

Left Bridge Glute Circles

50 segundos

Lying Scorpions

35 segundos

Double Pigeon

20 segundos

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