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

Set 1: 1 ronde

❤️ Matig (Zone 2)

Butt Kickers

20 seconden

❤️ Matig (Zone 2)

Pop Squats

20 seconden

❤️ Matig (Zone 2)

Jumping Jacks

20 seconden

❤️ Matig (Zone 2)

The Heisman Shuffle

20 seconden

Rest

20 seconden

Set 2: 2 rondes

Squats with Raised Arms

20 seconden

Right Lateral Leg Lifts

20 seconden

Left Lateral Leg Lifts

20 seconden

Floor Bridge

30 seconden

Rest

20 seconden

Set 3: 2 rondes

Right Leg Front-and-Back Lunges

30 seconden

Left Leg Front-and-Back Lunges

30 seconden

Transition

10 seconden

Lying Right Leg Back Circles

30 seconden

Lying Left Leg Back Circles

30 seconden

Glute Combo Kickback

30 seconden

High Glute Kickbacks

30 seconden

Full Plank with Leg Lifts

30 seconden

Rest

20 seconden

Bent Knee Twists

1 minuut

Elbow Plank with Leg Lifts

15 seconden

Half Cobra Pose

15 seconden

Set 4: 2 rondes

❤️ Krachtig (Zone 3)

Snowboard Hops

30 seconden

Rest

30 seconden

❤️ Krachtig (Zone 3)

Ice Skaters

30 seconden

Rest

30 seconden

❤️ Krachtig (Zone 3)

Surfees

30 seconden

Jack Jump Tucks

30 seconden

Curtsy Lunge

30 seconden

Transition

10 seconden

❤️ Krachtig (Zone 3)

Explosive Mountain Climbers

30 seconden

Rest

20 seconden

Set 5: 2 rondes

V-Sit Crunches

20 seconden

Seated Leg Lifts

15 seconden

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