Thursday

If you like your butt, and don't want to lose your booty, just want to lift and tone that beautiful booty!!! Stop right where you are...because this is the workout for you. Enjoy and please give me some feedback, this is the first workout I've created and I would love to know what you think on how I can improve for next time. Try keeping your core tight throughout the workout. Use leg weights to intensify. Many blessings to you and I wish you health!

Exercises

Set 1: 1 round

Quad Stretches

30 secondi

Hamstring Stretches

30 secondi

90 Lat Stretch

15 secondi

Standing Leg Stretches

30 secondi

Wide Leg Stretches

15 secondi

Seated Leg Stretch

10 secondi

Seated Moon Stretch

30 secondi

Set 2: 1 round

Leg Lifts

2 minuti

Bicycle Legs

1 minuto

Dips with Leg Extension

2 minuti

Leg Pull Back

1 minuto

Rest

30 secondi

Set 3: 1 round

Butt Lifts

1 minuto

Leg Lift with Hip Thrust

2 minuti

Right Bridge Glute Circles

2 minuti

Glute Combo Kickback

1 minuto

Rest

30 secondi

Left Glute Rolls

2 minuti

Right Glute Rolls

2 minuti

Right Low Kick Backs

2 minuti

Left Low Glute Kicks

2 minuti

Rest

30 secondi

Set 4: 1 round

High Glute Kickbacks

1 minuto

Glute Kickbacks

1 minuto

Glute Circles

1 minuto

Glutes 50

1 minuto

Rest

1 minuto

Set 5: 1 round

Glute Twist Lunges

2 minuti

Deep Lunges

1 minuto

4-Square Single Leg Hops

1 minuto

Clockwise Four Square Hops

1 minuto

Rest

1 minuto

Set 6: 1 round

Squats

2 minuti

Squat Pulses

1 minuto

Side Squats

2 minuti

Tip Toe Squats

1 minuto

Rest

1 min 30 sec

Set 7: 1 round

Wall Sits with Leg Lifts

1 minuto

Lateral Leg Lifts

1 minuto

Step Ups with Knee Lifts

1 minuto

Wall Push-Ups with Leg Lifts

1 minuto

Set 8: 1 round

Quad Stretches

30 secondi

Hamstring Stretches

30 secondi

90 Lat Stretch

15 secondi

Standing Leg Stretches

30 secondi

Seated Leg Stretch

30 secondi

Seated Moon Stretch

30 secondi

Rest

1 minuto

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