Skimble
Scarica sull'App Store
Allenamento Moderato

Abs & Booty Pops

Moderato   42 minuti

Aree target: Lower Body

Attrezzatura: Exercise Mat, Stair Machine

Shanesse Peek
 		    Aggiunto da Shanesse Peek
Abs & Booty Pops
Tag
Allenamenti per Palestra Completa Allenamenti per la Parte Inferiore del Corpo Allenamenti su Macchina per Scale
Descrizione

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

Set 1: 1 round
Challenge yourself by holding your bird dogs a little longer each time.
Plank Bird Dog
1 minuto
Transition
Transition
15 secondi
Ankle Grabbers
Ankle Grabbers
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
Rest
Rest
30 secondi
Diamond Crunches
Diamond Crunches
1 minuto
Leg Lifts
Leg Lifts
1 minuto
Rest
Rest
1 minuto

Set 2: 1 round
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minuto
Transition
Transition
15 secondi
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Transition
Transition
10 secondi
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuto
Rest
Rest
1 minuto

Set 3: 1 round
Challenge yourself by holding your bird dogs a little longer each time.
Plank Bird Dog
1 minuto
Transition
Transition
15 secondi
Ankle Grabbers
Ankle Grabbers
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
Rest
Rest
30 secondi
Diamond Crunches
Diamond Crunches
1 minuto
Leg Lifts
Leg Lifts
1 minuto
Rest
Rest
1 minuto

Set 4: 2 round
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 secondi
Squat Jumps
Squat Jumps
30 secondi
Rest
Rest
20 secondi

Set 5: 1 round
Challenge yourself by holding your bird dogs a little longer each time.
Plank Bird Dog
1 minuto
Transition
Transition
15 secondi
Ankle Grabbers
Ankle Grabbers
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
Rest
Rest
30 secondi
Diamond Crunches
Diamond Crunches
1 minuto
Leg Lifts
Leg Lifts
1 minuto
Rest
Rest
1 minuto

Set 6: 2 round
Full Plank with Leg Lifts
Full Plank with Leg Lifts
50 secondi
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
15 secondi
Make sure you're resting much of your weight on your upper body and shoulders. Keep your neck relaxed.
Floor Bridge
50 secondi
Rest
Rest
20 secondi

Set 7: 1 round
Stair Climbs
Stair Climbs
10 minuti

Allenamenti correlati

Natural Booty Pop
Natural Booty Pop
16 minuti, Moderato
Hiit Booty Pop Workout
Hiit Booty Pop Workout
25 min 6 sec, Intenso
Pupsko
Pupsko
8 min 50 sec, Principiante
Booty Booty Booty!!!
Booty Booty Booty!!!
4 min 5 sec, Moderato
Abs&Booty2
Abs&Booty2
18 minuti, Moderato
Abs And Booty
Abs And Booty
18 min 10 sec, Moderato

Allenamenti con lo stesso attrezzatura

15 Minute Step Climber Interval Workout | Build Strength & Confidence
15 Minute Step Climber Interval Workout | Build Strength & Confidence
16 min 27 sec, Principiante
15 Minute Stair Climber Workout | Full Body Cardio and Strength
15 Minute Stair Climber Workout | Full Body Cardio and Strength
16 min 46 sec, Principiante
Mini Stepper Workout
Mini Stepper Workout
30 min 27 sec, Moderato
Step to the Beat Mini Stepper Workout
Step to the Beat Mini Stepper Workout
21 min 38 sec, Moderato
10 Minute Climber Stepper Workout | Vertical Burn for Legs & Cardio
10 Minute Climber Stepper Workout | Vertical Burn for Legs & Cardio
11 min 42 sec, Intenso
40-Minute Total Cardio + Stairs (with Rests)
40-Minute Total Cardio + Stairs (with Rests)
42 min 30 sec, Principiante
Fai questo allenamento in Workout Trainer
✓ Segui passo dopo passo gli allenamenti multimediali
✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca
✓ Guadagna punti, competi nella classifica, rimani motivato!
✓ Programmazione per adattarsi al tuo stile di vita impegnato
Scarica sull'App Store   Scarica Workout Trainer da Google Play.
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.

Mostra di più

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