Booty Bootcamp

Intenso Duration 24 minutos

Áreas objetivo: Lower Body

Equipo: Chair, Exercise Mat

Etiquetas

Entrenamientos de peso corporal Ejercicios para la parte inferior del cuerpo Ejercicios con silla

Descripción

This explosive butt-kicker workout is going to work up a sweat and blast your glute muscles for an all around behind boost! There is no equipment required, but feel free to use an exercise mat for cushioning and a chair for balance. Make space and get started with this booty bootcamp.

Exercises

Serie 1: 1 ronda

❤️ Moderado (Zona 2)

Butt Kickers

20 segundos

❤️ Moderado (Zona 2)

Pop Squats

20 segundos

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

❤️ Moderado (Zona 2)

Jumping Jacks

20 segundos

❤️ Moderado (Zona 2)

Side Shuffles

20 segundos

❤️ Moderado (Zona 2)

The Heisman Shuffle

20 segundos

Rest

20 segundos

Serie 2: 2 rondas

Squats with Raised Arms

20 segundos

Without much movement through your body, lift one leg to the side.

Lateral Leg Lifts

40 segundos

Hamstring Kickbacks

20 segundos

Rest

20 segundos

Serie 3: 2 rondas

Right Leg Front-and-Back Lunges

30 segundos

Left Leg Front-and-Back Lunges

30 segundos

Transition

10 segundos

Lying Right Leg Back Circles

30 segundos

Lying Left Leg Back Circles

30 segundos

Glute Combo Kickback

30 segundos

High Glute Kickbacks

30 segundos

Full Plank with Leg Lifts

30 segundos

Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.

Plank Bird Dog

20 segundos

Elbow Plank with Leg Lifts

15 segundos

Half Cobra Pose

15 segundos

Serie 4: 2 rondas

❤️ Vigoroso (Zona 3)

Snowboard Hops

30 segundos

❤️ Vigoroso (Zona 3)

Ice Skaters

30 segundos

❤️ Vigoroso (Zona 3)

Surfees

30 segundos

Side Lunge Shuffle Hops

30 segundos

Jack Jump Tucks

30 segundos

Lunges with Rotation

30 segundos

Transition

10 segundos

❤️ Vigoroso (Zona 3)

Explosive Mountain Climbers

30 segundos

Rest

20 segundos

Serie 5: 2 rondas

V-Sit Crunches

20 segundos

Contract your core as you lift one leg up, hold a moment at the top before slowly lowering.

Seated Leg Lifts

15 segundos

Workout Discussion

27 Jun

Anne A.

Curtsey lunge was removed from this, why?

13 Oct

Kermit M.

Good combination of motivating and moving exercises. get your leg workout and Booty Boost here

13 May

Amadeus J.

make sure you're not doing dragon lunges instead of curtsey lunges; you should be resting the top of your foot on the ground and sliding back into a curtsey! (from experience; i had to learn how to curtsey properly 😹)

13 Feb

Chris K.

Even though it says booty, you can def feel it the the legs the next day. Good for leg day. Well rounded lower body work out in my opinion.

Aparece en

Cola y piernas

Pérdida de peso

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Haz este entrenamiento en Workout Trainer

✓ Sigue los entrenamientos multimedia paso a paso

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✓ 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.