Booty Bootcamp

This explosive butt-kicker is gonna work up a sweat and get that behind poppin' in no time! No equipment required, but feel free to use an exercise mat for cushioning and a chair for balance. Oh yeah, and if you live on an upper floor in your building, beware of the jumping exercises...maybe do this one with your friends in a park! Make space and get to booty camp!

Exercises

Set 1: 2 round

Butt Kickers

20 secondi

Squat Jumps

20 secondi

Pogo Hops

20 secondi

Side Shuffles

15 secondi

The Heisman

10 secondi

Rest

15 secondi

Set 2: 2 round

Tip Toe Squats

20 secondi

Lateral Leg Lifts

20 secondi

Hamstring Kickbacks

20 secondi

Rest

15 secondi

Set 3: 2 round

Right Leg Front-and-Back Lunges

20 secondi

Glute Circles

30 secondi

Left Leg Front-and-Back Lunges

20 secondi

Glute Combo Kickback

30 secondi

Sit Throughs

20 secondi

High Glute Kickbacks

30 secondi

Full Plank with Leg Lifts

20 secondi

Plank Bird Dog

20 secondi

Elbow Plank with Leg Lifts

15 secondi

Half Cobra Pose

15 secondi

Set 4: 2 round

Duck Walk

30 secondi

Star Jumps

20 secondi

Frankenstein Skips

30 secondi

Jack Jump Tucks

20 secondi

Monkey Walks

30 secondi

Dragon Squats

20 secondi

Side Lunge Shuffle Hops

30 secondi

Plie Squats with Tip Toes

20 secondi

Explosive Mountain Climbers

30 secondi

Walking Lunges

30 secondi

Sissy Squats

30 secondi

Rest

15 secondi

Set 5: 2 round

Upward V

20 secondi

Seated Leg Lifts

15 secondi

Curtsy Lunge

3 minuti

Walking Squats

36 ripetizioni

Sumo Squats

8 minuti

Reverse Lunges

48 ripetizioni

Pesi: Pesante

Dumbbell Deadlift

30 ripetizioni

Hip Raises with Dumbbells

40 ripetizioni

Straight Single Leg Floor Bridges

72 ripetizioni

Horizontal Goblet Squats

40 ripetizioni

Alternating Fire Hydrants

Ripetizioni Fino Al Fallimento

High Glute Kickbacks

Ripetizioni Fino Al Fallimento

High Glute Kickbacks

Ripetizioni Fino Al Fallimento

Glute Circles

Ripetizioni Fino Al Fallimento

Glute Circles

Ripetizioni Fino Al Fallimento

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