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Treino Moderado

Abs & Booty Pops

Moderado   42 minutos

Áreas Alvo: Lower Body

Equipamento: Exercise Mat, Stair Machine

Shanesse Peek
 		    Adicionado Por Shanesse Peek
Abs & Booty Pops
Tags
Treinos Completos na Academia Treinos para a Parte Inferior do Corpo Treinos na Máquina de Escada
Descrição

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

Conjunto 1: 1 rodada
Challenge yourself by holding your bird dogs a little longer each time.
Plank Bird Dog
1 minuto
Transition
Transition
15 segundos
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 segundos
Diamond Crunches
Diamond Crunches
1 minuto
Leg Lifts
Leg Lifts
1 minuto
Rest
Rest
1 minuto

Conjunto 2: 1 rodada
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minuto
Transition
Transition
15 segundos
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Transition
Transition
10 segundos
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuto
Rest
Rest
1 minuto

Conjunto 3: 1 rodada
Challenge yourself by holding your bird dogs a little longer each time.
Plank Bird Dog
1 minuto
Transition
Transition
15 segundos
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 segundos
Diamond Crunches
Diamond Crunches
1 minuto
Leg Lifts
Leg Lifts
1 minuto
Rest
Rest
1 minuto

Conjunto 4: 2 rodadas
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 segundos
Squat Jumps
Squat Jumps
30 segundos
Rest
Rest
20 segundos

Conjunto 5: 1 rodada
Challenge yourself by holding your bird dogs a little longer each time.
Plank Bird Dog
1 minuto
Transition
Transition
15 segundos
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 segundos
Diamond Crunches
Diamond Crunches
1 minuto
Leg Lifts
Leg Lifts
1 minuto
Rest
Rest
1 minuto

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

Conjunto 7: 1 rodada
Stair Climbs
Stair Climbs
10 minutos

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Faça este treino no Workout Trainer
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✓ Agendamento para se adequar ao seu estilo de vida agitado
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Equipamento Recomendado

Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

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Categorias de treino

Destaque

Destaque

weight loss

Perda de Peso

abs & core

Abdômen & Core

bodyweight

Peso Corporal

youtube

YouTube

community created

Criado pela Comunidade

weightlifting

Levantamento de Peso

interval timers

HIIT

cardio

Cardio

toning

Tonificação

full body

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