Ultimate Booty Build

Intenso Duration 40 minutos

Áreas Alvo: Lower Body

Equipamento: Exercise Mat, Barbell, Dumbbells

Adicionado Por Devanique Riley

Tags

Treinos Completos na Academia Treinos para a Parte Inferior do Corpo Treinos com Barras de Pesos Treinos com Halteres

Descrição

This Booty workout is intense and will work you out until you’re dripping with sweat. These exercises will grow your glutes. Do 3x a week for best results!

Exercises

Conjunto 1: 1 rodada

Clockwise Neck Rolls

Clockwise Neck Rolls

30 segundos

Big Forward Arm Circles

Big Forward Arm Circles

15 segundos

Big Reverse Arm Circles

Big Reverse Arm Circles

15 segundos

Forward Shoulder Rolls

Forward Shoulder Rolls

30 segundos

Backward Shoulder Rolls

Backward Shoulder Rolls

30 segundos

Standing Forward Bend

Standing Forward Bend

30 segundos

Right Hip Flexor Stretch

Right Hip Flexor Stretch

30 segundos

Left Hip Flexor Stretch

Left Hip Flexor Stretch

30 segundos

30 segundos

Center Leg Stretch

Center Leg Stretch

30 segundos

Floor Knee to Chest Stretch

Floor Knee to Chest Stretch

1 minuto

30 segundos

Modified Happy Baby

Modified Happy Baby

1 minuto

1 minuto

Conjunto 2: 3 rodadas

Barbell Deadlifts

Barbell Deadlifts

45 segundos

30 segundos

Conjunto 3: 3 rodadas

Weighted Sumo Squats

Weighted Sumo Squats

45 segundos

30 segundos

Conjunto 4: 3 rodadas

45 segundos

30 segundos

Conjunto 5: 3 rodadas

45 segundos

30 segundos

Conjunto 6: 3 rodadas

Barbell Glute Bridge

Barbell Glute Bridge

45 segundos

30 segundos

Conjunto 7: 2 rodadas

Glute Kickbacks

Glute Kickbacks

30 segundos

Glute Kickbacks

Glute Kickbacks

30 segundos

15 segundos

Conjunto 8: 3 rodadas

Jump up explosively, straightening your legs and lifting your torso up.

20 segundos

Modified Jump Squats

Modified Jump Squats

20 segundos

15 segundos

20 segundos

20 segundos

30 segundos

Conjunto 9: 1 rodada

Seated Leg Stretch

Seated Leg Stretch

15 segundos

15 segundos

Left Hip Flexor Stretch

Left Hip Flexor Stretch

30 segundos

Right Hip Flexor Stretch

Right Hip Flexor Stretch

30 segundos

Wide Right Leg Stretch

Wide Right Leg Stretch

30 segundos

Wide Left Leg Stretch

Wide Left Leg Stretch

30 segundos

Center Leg Stretch

Center Leg Stretch

30 segundos

Neck Side Rotations

Neck Side Rotations

30 segundos

Seated Shoulder Stretch

Seated Shoulder Stretch

40 segundos

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Quickdraw Adjustable Dumbbells

Escolha Principal para este Treino

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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