Thursday

If you like your butt, and don't want to lose your booty, just want to lift and tone that beautiful booty!!! Stop right where you are...because this is the workout for you. Enjoy and please give me some feedback, this is the first workout I've created and I would love to know what you think on how I can improve for next time. Try keeping your core tight throughout the workout. Use leg weights to intensify. Many blessings to you and I wish you health!

Exercises

세트 1: 1 라운드

Quad Stretches

30 초들

Hamstring Stretches

30 초들

90 Lat Stretch

15 초들

Standing Leg Stretches

30 초들

Wide Leg Stretches

15 초들

Seated Leg Stretch

10 초들

Seated Moon Stretch

30 초들

세트 2: 1 라운드

Leg Lifts

2 분들

Bicycle Legs

1 분

Dips with Leg Extension

2 분들

Leg Pull Back

1 분

Rest

30 초들

세트 3: 1 라운드

Butt Lifts

1 분

Leg Lift with Hip Thrust

2 분들

Right Bridge Glute Circles

2 분들

Glute Combo Kickback

1 분

Rest

30 초들

Left Glute Rolls

2 분들

Right Glute Rolls

2 분들

Right Low Kick Backs

2 분들

Left Low Glute Kicks

2 분들

Rest

30 초들

세트 4: 1 라운드

High Glute Kickbacks

1 분

Glute Kickbacks

1 분

Glute Circles

1 분

Glutes 50

1 분

Rest

1 분

세트 5: 1 라운드

Glute Twist Lunges

2 분들

Deep Lunges

1 분

4-Square Single Leg Hops

1 분

Clockwise Four Square Hops

1 분

Rest

1 분

세트 6: 1 라운드

Squats

2 분들

Squat Pulses

1 분

Side Squats

2 분들

Tip Toe Squats

1 분

Rest

1 분 30 초

세트 7: 1 라운드

Wall Sits with Leg Lifts

1 분

Lateral Leg Lifts

1 분

Step Ups with Knee Lifts

1 분

Wall Push-Ups with Leg Lifts

1 분

세트 8: 1 라운드

Quad Stretches

30 초들

Hamstring Stretches

30 초들

90 Lat Stretch

15 초들

Standing Leg Stretches

30 초들

Seated Leg Stretch

30 초들

Seated Moon Stretch

30 초들

Rest

1 분

관련 운동

Legs & Butt

35 분 5 초, 보통

Monday (Lower Body)

1 시간, 강도 높음

Butt

14 분들, 보통

Legs And Booty

39 분 55 초,

Legs And Ass

16 분들, 보통

Legs And Bootay! (C.M.)

33 분 20 초, 강도 높음

이 운동의 최고 선택

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

Buy Now

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