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Allenamento Intenso

Booty Bootcamp

Intenso   24 minuti

Aree target: Lower Body

Attrezzatura: Chair

Michele Cacciatore
 		    Aggiunto da Michele Cacciatore
Booty Bootcamp
Tag
Allenamenti con Peso Corporeo Allenamenti per la Parte Inferiore del Corpo Allenamenti con Sedia
Descrizione

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

Set 1: 1 round
Butt Kickers
❤️ Moderato (Zona 2)
Butt Kickers
20 secondi
Pop Squats
❤️ Moderato (Zona 2)
Pop Squats
20 secondi
Jumping Jacks
❤️ Moderato (Zona 2)
Jumping Jacks
20 secondi
Side Shuffles
❤️ Moderato (Zona 2)
Side Shuffles
20 secondi
The Heisman Shuffle
❤️ Moderato (Zona 2)
The Heisman Shuffle
20 secondi
Rest
Rest
20 secondi

Set 2: 2 round
Squats with Raised Arms
Squats with Raised Arms
20 secondi
Lateral Leg Lifts
Lateral Leg Lifts
40 secondi
Hamstring Kickbacks
Hamstring Kickbacks
20 secondi
Rest
Rest
20 secondi

Set 3: 2 round
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
30 secondi
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
30 secondi
Transition
Transition
10 secondi
Lying Right Leg Back Circles
Lying Right Leg Back Circles
30 secondi
Lying Left Leg Back Circles
Lying Left Leg Back Circles
30 secondi
Glute Combo Kickback
Glute Combo Kickback
30 secondi
High Glute Kickbacks
High Glute Kickbacks
30 secondi
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 secondi
Plank Bird Dog
Plank Bird Dog
20 secondi
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
15 secondi
Half Cobra Pose
Half Cobra Pose
15 secondi

Set 4: 2 round
Snowboard Hops
❤️ Vigoroso (Zona 3)
Snowboard Hops
30 secondi
Ice Skaters
❤️ Vigoroso (Zona 3)
Ice Skaters
30 secondi
Surfees
❤️ Vigoroso (Zona 3)
Surfees
30 secondi
Side Lunge Shuffle Hops
Side Lunge Shuffle Hops
30 secondi
Jack Jump Tucks
Jack Jump Tucks
30 secondi
Lunges with Rotation
Lunges with Rotation
30 secondi
Transition
Transition
10 secondi
Explosive Mountain Climbers
❤️ Vigoroso (Zona 3)
Explosive Mountain Climbers
30 secondi
Rest
Rest
20 secondi

Set 5: 2 round
V-Sit Crunches
V-Sit Crunches
20 secondi
Seated Leg Lifts
Seated Leg Lifts
15 secondi

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✓ Programmazione per adattarsi al tuo stile di vita impegnato
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Registrare Allenamento
Attrezzatura Consigliata

Fai questo allenamento con la migliore attrezzatura per l'esercizio. Consigliamo di utilizzare un monitor per la frequenza cardiaca a fascia toracica bluetooth o uno smartwatch per una maggiore ottimizzazione dell'allenamento e tracciamento delle prestazioni.

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Categorie di allenamento

In primo piano

In primo piano

weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

youtube

YouTube

community created

Creato dalla Comunità

weightlifting

Sollevamento pesi

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Corpo Intero

Altro: Corsa, Yoga & Pilates, Test di Fitness, Braccia, Glutei & Gambe, Stretching, Forza, Ciclismo, Riscaldamento, Raffreddamento, Meditazione & Respirazione, Basso impatto, Camminata, Arrampicata, Resistenza, Kickboxing, Danza, Focalizzato sulle donne, Focalizzato sugli uomini, Focalizzato sugli anziani, Problemi di Salute, Stagionale, Pro, Gratis