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Mäßiges Training

Abs & Booty Pops

Mäßig   42 minutes

Zielbereiche: Lower Body

Ausrüstung: Exercise Mat, Stair Machine

Shanesse Peek
 		    Hinzugefügt von Shanesse Peek
Abs & Booty Pops
Tags
Vollständige Fitnessstudio Trainings Unterkörper Trainings Treppensteiger-Workouts
Beschreibung

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

Satz 1: 1 Runde
Challenge yourself by holding your bird dogs a little longer each time.
Plank Bird Dog
1 minute
Transition
Transition
15 seconds
Ankle Grabbers
Ankle Grabbers
1 minute
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 minute
Rest
Rest
30 seconds
Diamond Crunches
Diamond Crunches
1 minute
Leg Lifts
Leg Lifts
1 minute
Rest
Rest
1 minute

Satz 2: 1 Runde
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minute
Transition
Transition
15 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Transition
Transition
10 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Rest
Rest
1 minute

Satz 3: 1 Runde
Challenge yourself by holding your bird dogs a little longer each time.
Plank Bird Dog
1 minute
Transition
Transition
15 seconds
Ankle Grabbers
Ankle Grabbers
1 minute
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 minute
Rest
Rest
30 seconds
Diamond Crunches
Diamond Crunches
1 minute
Leg Lifts
Leg Lifts
1 minute
Rest
Rest
1 minute

Satz 4: 2 Runden
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 seconds
Squat Jumps
Squat Jumps
30 seconds
Rest
Rest
20 seconds

Satz 5: 1 Runde
Challenge yourself by holding your bird dogs a little longer each time.
Plank Bird Dog
1 minute
Transition
Transition
15 seconds
Ankle Grabbers
Ankle Grabbers
1 minute
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 minute
Rest
Rest
30 seconds
Diamond Crunches
Diamond Crunches
1 minute
Leg Lifts
Leg Lifts
1 minute
Rest
Rest
1 minute

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

Satz 7: 1 Runde
Stair Climbs
Stair Climbs
10 minutes

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Mache dieses Workout in Workout Trainer
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Empfohlenes Equipment

Mache dieses Workout mit der besten Trainingsausrüstung. Wir empfehlen die Verwendung eines Bluetooth-Brustgurt-Herzfrequenzmessers oder einer Smartwatch für eine optimierte Trainingsoptimierung und Leistungsverfolgung.

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

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