Booty Bootcamp

This explosive butt-kicker is gonna work up a sweat and get that behind poppin' in no time! No equipment required, but feel free to use an exercise mat for cushioning and a chair for balance. Oh yeah, and if you live on an upper floor in your building, beware of the jumping exercises...maybe do this one with your friends in a park! Make space and get to booty camp!

Exercises

Satz 1: 2 Runden

Butt Kickers

20 seconds

Squat Jumps

15 seconds

Pogo Hops Up On Toes

20 seconds

Side Shuffles

15 seconds

Pengulium

20 seconds

Rest

10 seconds

Satz 2: 2 Runden

Jump Tucks

20 seconds

Rest

5 seconds

Half A Burpee Pull Up

20 seconds

Rest

5 seconds

Pengulum

20 seconds

Rest

5 seconds

Knee To Elbow Raise On Pull Up Bar

20 seconds

Rest

5 seconds

Reverse Pull Up

20 seconds

Rest

10 seconds

Flying Jump Lunges

20 seconds

One Arm Push Up Alternate

20 seconds

Rest

5 seconds

Satz 3: 2 Runden

Right Leg Front-and-Back Lunges

20 seconds

Glute Circles Leg Staight Out Circles

30 seconds

Rest Other Side

5 seconds

Left Leg Front-and-Back Lunges

20 seconds

Glute Circle Combo Kickback

30 seconds

Monkey Push Up One Leg Use A Sandbag

30 seconds

Rest

5 seconds

Full Plank with Leg Lifts

30 seconds

Suzanas Break Dance

40 seconds

Elbow Plank with Leg Lifts

15 seconds

Half Cobra Pose

15 seconds

Satz 4: 2 Runden

Duck Walk Wide Walk With Sandbag 2 Forward 2 Back

30 seconds

Star Jumps

20 seconds

Jump Tucks

20 seconds

Deep Lung Side To Side With Dand Bag

30 seconds

Monkey Push Ups Using Pink Samdbag

20 seconds

2 Skater Squats Jump Twist

20 seconds

Side Lunge Dips With Sandbag

30 seconds

Plie Squats with Tip Toes

20 seconds

Explosive Mountain Climbers

30 seconds

Walking Lunges

20 seconds

Sissy Squats On Tip Toes All The Way Down And Up

30 seconds

Rest

15 seconds

Satz 5: 2 Runden

Narrow Push Ups

20 seconds

Seated Leg Lifts

15 seconds

Verwandte Workouts

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30 min Serious Kettlebell HIIT | Follow Along At Home Workout

26 Min 21 Sek, Intensiv

30 Min Full Body Dumbbell Challenge | STRENGTH GIANT SETS

32 Min 20 Sek, Intensiv

30 Min Cardio Walking Workout – 5000 Steps Fat Burn (Low Impact, No Jumping)

37 Min 15 Sek, Mäßig

30 Minute Legs and Glutes Power Workout | Build and Lift!

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