Applebottom.mio

Make that backside fruit ripe with this lower body, booty-inspired workout. If you have dumbbells, great! If not, get creative: fill a huge bag or pillowcase with shoes or grab a couple big bottles of water to grasp. Let's work!

Exercises

Set 1: 1 round

Rotating Lunges

30 secondi

Rotating Toe Touches

30 secondi

Rotating Leg Lifts

30 secondi

High-Plank and Knee Draw

1 minuto

Rest

5 secondi

Squats

1 minuto

Rest

5 secondi

Vertical Leg Crunches

1 minuto

Wall Sit

1 minuto

Rest

5 secondi

Prisoner Squats

1 minuto

Walking Lunges

1 minuto

Quad Stretches

15 secondi

Walking High Knees

30 secondi

Set 2: 2 round

Dumbbell Squats

1 minuto

Rest

5 secondi

Dumbbell Sumo Squats

1 minuto

Sissy Squats

1 minuto

Pop Squats

30 secondi

Dumbbell Bent Over Rows

30 secondi

Straight Leg Bicycle Abs

1 minuto

Ab Curls

1 minuto

Set 3: 2 round

Left Bridge Glute Circles

1 minuto

Right Bridge Glute Circles

1 minuto

Duck Walk

1 minuto

Jumping Lunges

30 secondi

Leg Lifts

1 minuto

Ab Choppers

1 minuto

Chair Squats

1 minuto

Quad Stretches

30 secondi

Cat Cow

30 secondi

Side Bends

30 secondi

Sphinx Pose

30 secondi

Clockwise Neck Rolls

30 secondi

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Scelta Top per questo Allenamento

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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