Booty Bootcamp

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

Satz 1: 1 Runde

❤️ Mäßig (Zone 2)

Butt Kickers

20 seconds

❤️ Mäßig (Zone 2)

Pop Squats

20 seconds

❤️ Mäßig (Zone 2)

Jumping Jacks

20 seconds

❤️ Mäßig (Zone 2)

Side Shuffles

20 seconds

❤️ Mäßig (Zone 2)

The Heisman Shuffle

20 seconds

Rest

20 seconds

Satz 2: 2 Runden

Squats with Raised Arms

20 seconds

Lateral Leg Lifts

40 seconds

Hamstring Kickbacks

20 seconds

Rest

20 seconds

Satz 3: 2 Runden

Right Leg Front-and-Back Lunges

30 seconds

Left Leg Front-and-Back Lunges

30 seconds

Transition

10 seconds

Lying Right Leg Back Circles

30 seconds

Lying Left Leg Back Circles

30 seconds

Glute Combo Kickback

30 seconds

High Glute Kickbacks

30 seconds

Full Plank with Leg Lifts

30 seconds

Plank Bird Dog

20 seconds

Elbow Plank with Leg Lifts

15 seconds

Half Cobra Pose

15 seconds

Satz 4: 2 Runden

❤️ Kräftig (Zone 3)

Snowboard Hops

30 seconds

❤️ Kräftig (Zone 3)

Ice Skaters

30 seconds

❤️ Kräftig (Zone 3)

Surfees

30 seconds

Side Lunge Shuffle Hops

30 seconds

Jack Jump Tucks

30 seconds

Lunges with Rotation

30 seconds

Transition

10 seconds

❤️ Kräftig (Zone 3)

Explosive Mountain Climbers

30 seconds

Rest

20 seconds

Satz 5: 2 Runden

V-Sit Crunches

20 seconds

Seated Leg Lifts

15 seconds

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