Ground Force (aw)

You're always busting it, saving it, covering it, or laughing it off, but how much time do you actually devote to sculpting your butt? Show your buns some love with these killer moves. They work the glutes and the muscles that support them (the hip flexors and hamstrings) to tighten and tone your booty and core. For the warm-up use a barbell loaded with Beginners-15 pounds; Intermediate-20 pounds; Advanced-25 pounds

Exercises

Set 1: 1 round

Jog on the Spot

30 secondi

Squats

20 secondi

Jump Rope

30 secondi

Barbell Deadlift Light Weight

20 secondi

Jog on the Spot

30 secondi

Barbell Lunges Light Weight

20 secondi

Jumping Jacks

30 secondi

Barbbell Bench Step Ups

20 secondi

Jog on the Spot

30 secondi

Barbell Calf Raise

20 secondi

Jog on the Spot

30 secondi

Set 2: 3 round

Barbbell Rear-Loaded Squat

30 secondi

Barbell Stiff-Legged Deadlift

30 secondi

Barbell Rear-Loaded Front Lunges

30 secondi

Abduction Step Ups

1 minuto

Barbell Calf Raise

30 secondi

Wall Sit

45 secondi

Rest

45 secondi

Set 3: 1 round

Left Quad Stretch

15 secondi

Right Quad Stretch

15 secondi

Standing Forward Bend

15 secondi

90 Lat Stretch

15 secondi

Wall Calf Stretches

25 secondi

Hamstring Stretches

25 secondi

Allenamenti correlati

Butt & Gut

19 min 2 sec, Moderato

Glutes& Abs

21 min 40 sec, Moderato

Glutes & Core

35 min 48 sec, Intenso

Leg/Glutes Work Out

15 min 45 sec, Moderato

Total Body 2

19 min 44 sec, Moderato

Gambe Glutei

16 minuti, Intenso