Gemiddelde Workout

Abs & Booty Pops

Gemiddeld Duration 42 minuten

Doelgebieden: Lower Body

Uitrusting: Exercise Mat, Stair Machine

Toegevoegd door Shanesse Peek

Tags

Volledige Gym Workouts Onderlichaam Workouts Trapmachine Workouts

Beschrijving

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

Set 1: 1 ronde

Challenge yourself by holding your bird dogs a little longer each time.

1 minuut

15 seconden

1 minuut

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 minuut

30 seconden

Diamond Crunches

Diamond Crunches

1 minuut

1 minuut

1 minuut

Set 2: 1 ronde

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

1 minuut

15 seconden

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuut

10 seconden

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuut

Rest

1 minuut

Set 3: 1 ronde

Challenge yourself by holding your bird dogs a little longer each time.

1 minuut

15 seconden

1 minuut

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 minuut

30 seconden

Diamond Crunches

Diamond Crunches

1 minuut

1 minuut

1 minuut

Set 4: 2 rondes

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 seconden

Squat Jumps

30 seconden

Rest

20 seconden

Set 5: 1 ronde

Challenge yourself by holding your bird dogs a little longer each time.

1 minuut

15 seconden

1 minuut

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 minuut

30 seconden

Diamond Crunches

Diamond Crunches

1 minuut

1 minuut

1 minuut

Set 6: 2 rondes

Full Plank with Leg Lifts

Full Plank with Leg Lifts

50 seconden

If you're not feeling enough stretch, walk your heels closer toward your body.

Rest

15 seconden

Make sure you're resting much of your weight on your upper body and shoulders. Keep your neck relaxed.

Floor Bridge

50 seconden

Rest

20 seconden

Set 7: 1 ronde

10 minuten

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40-Minute Total Cardio + Stairs (with Rests)

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Doe deze workout in Workout Trainer

✓ Volg stap-voor-stap multimedia workouts

✓ Geïntegreerde smartwatch & hartslagmonitor ervaring

✓ Verdien punten, strijd op het scorebord, blijf gemotiveerd!

✓ Planning om te passen bij je drukke levensstijl

Training loggen

Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Stepper Machine

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Toon Meer

Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam