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Booty Bootcamp

Intenso   24 minutos

Áreas Alvo: Lower Body

Equipamento: Chair, Exercise Mat

Booty Bootcamp
Tags
Treinos com Peso Corporal Treinos para a Parte Inferior do Corpo Treinos com Cadeira
Descrição

This explosive butt-kicker workout is going to work up a sweat and blast your glute muscles for an all around behind boost! There is no equipment required, but feel free to use an exercise mat for cushioning and a chair for balance. Make space and get started with this booty bootcamp.

Exercises

Conjunto 1: 1 rodada
Butt Kickers
❤️ Moderado (Zona 2)
Butt Kickers
20 segundos
Pop Squats
❤️ Moderado (Zona 2)
Pop Squats
20 segundos
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
❤️ Moderado (Zona 2)
Jumping Jacks
20 segundos
Side Shuffles
❤️ Moderado (Zona 2)
Side Shuffles
20 segundos
The Heisman Shuffle
❤️ Moderado (Zona 2)
The Heisman Shuffle
20 segundos
Rest
Rest
20 segundos

Conjunto 2: 2 rodadas
Squats with Raised Arms
Squats with Raised Arms
20 segundos
Without much movement through your body, lift one leg to the side.
Lateral Leg Lifts
40 segundos
Hamstring Kickbacks
Hamstring Kickbacks
20 segundos
Rest
Rest
20 segundos

Conjunto 3: 2 rodadas
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
30 segundos
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
30 segundos
Transition
Transition
10 segundos
Lying Right Leg Back Circles
Lying Right Leg Back Circles
30 segundos
Lying Left Leg Back Circles
Lying Left Leg Back Circles
30 segundos
Glute Combo Kickback
Glute Combo Kickback
30 segundos
High Glute Kickbacks
High Glute Kickbacks
30 segundos
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 segundos
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
20 segundos
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
15 segundos
Half Cobra Pose
Half Cobra Pose
15 segundos

Conjunto 4: 2 rodadas
Snowboard Hops
❤️ Vigoroso (Zona 3)
Snowboard Hops
30 segundos
Ice Skaters
❤️ Vigoroso (Zona 3)
Ice Skaters
30 segundos
Surfees
❤️ Vigoroso (Zona 3)
Surfees
30 segundos
Side Lunge Shuffle Hops
Side Lunge Shuffle Hops
30 segundos
Jack Jump Tucks
Jack Jump Tucks
30 segundos
Lunges with Rotation
Lunges with Rotation
30 segundos
Transition
Transition
10 segundos
Explosive Mountain Climbers
❤️ Vigoroso (Zona 3)
Explosive Mountain Climbers
30 segundos
Rest
Rest
20 segundos

Conjunto 5: 2 rodadas
V-Sit Crunches
V-Sit Crunches
20 segundos
Contract your core as you lift one leg up, hold a moment at the top before slowly lowering.
Seated Leg Lifts
15 segundos

Workout Discussion

27 Jun
Curtsey lunge was removed from this, why?
13 Oct
Good combination of motivating and moving exercises. get your leg workout and Booty Boost here
13 May
make sure you're not doing dragon lunges instead of curtsey lunges; you should be resting the top of your foot on the ground and sliding back into a curtsey! (from experience; i had to learn how to curtsey properly 😹)
13 Feb
Even though it says booty, you can def feel it the the legs the next day. Good for leg day. Well rounded lower body work out in my opinion.

Aparece em

butt & legs
Bumbum & Pernas
weight loss
Perda de Peso

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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

Corpo Inteiro

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