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

Conjunto 1: 1 rodada

Jog on the Spot

30 segundos

Squats

20 segundos

Jump Rope

30 segundos

Barbell Deadlift Light Weight

20 segundos

Jog on the Spot

30 segundos

Barbell Lunges Light Weight

20 segundos

Jumping Jacks

30 segundos

Barbbell Bench Step Ups

20 segundos

Jog on the Spot

30 segundos

Barbell Calf Raise

20 segundos

Jog on the Spot

30 segundos

Conjunto 2: 3 rodadas

Barbbell Rear-Loaded Squat

30 segundos

Barbell Stiff-Legged Deadlift

30 segundos

Barbell Rear-Loaded Front Lunges

30 segundos

Abduction Step Ups

1 minuto

Barbell Calf Raise

30 segundos

Wall Sit

45 segundos

Rest

45 segundos

Conjunto 3: 1 rodada

Left Quad Stretch

15 segundos

Right Quad Stretch

15 segundos

Standing Forward Bend

15 segundos

90 Lat Stretch

15 segundos

Wall Calf Stretches

25 segundos

Hamstring Stretches

25 segundos

Treinos Relacionados

Monday: Squat & Glutes

22 mins 15 segs, Moderado

Glutes & Core

35 mins 48 segs, Intenso

Butt Workout

20 mins 40 segs, Moderado

Total Body 2

19 mins 44 segs, Moderado

Butt

30 minutos, Intenso

BOOOTYYYY

40 mins 18 segs, Iniciante