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Description

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

Set 1: 2 rounds
Butt Kickers
Butt Kickers
20 seconds
Squat Jumps
Squat Jumps
20 seconds
Pogo Hops
Pogo Hops
20 seconds
Side Shuffles
Side Shuffles
15 seconds
The Heisman
The Heisman
10 seconds
Rest
Rest
15 seconds

Set 2: 2 rounds
Tip Toe Squats
Tip Toe Squats
20 seconds
Lateral Leg Lifts
Lateral Leg Lifts
20 seconds
Hamstring Kickbacks
Hamstring Kickbacks
20 seconds
Rest
Rest
15 seconds

Set 3: 2 rounds
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
20 seconds
Glute Circles
Glute Circles
30 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
20 seconds
Glute Combo Kickback
Glute Combo Kickback
30 seconds
Sit Throughs
Sit Throughs
20 seconds
High Glute Kickbacks
High Glute Kickbacks
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
20 seconds
Plank Bird Dog
Plank Bird Dog
20 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
15 seconds
Half Cobra Pose
Half Cobra Pose
15 seconds

Set 4: 2 rounds
Duck Walk
Duck Walk
30 seconds
Star Jumps
Star Jumps
20 seconds
Frankenstein Skips
Frankenstein Skips
30 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Monkey Walks
Monkey Walks
30 seconds
Dragon Squats
Dragon Squats
20 seconds
Side Lunge Shuffle Hops
Side Lunge Shuffle Hops
30 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
20 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
30 seconds
Walking Lunges
Walking Lunges
30 seconds
Sissy Squats
Sissy Squats
30 seconds
Rest
Rest
15 seconds

Set 5: 2 rounds
Upward V
Upward V
20 seconds
Seated Leg Lifts
Seated Leg Lifts
15 seconds

Workout Discussion

10 May
This didn't really do much for me for some reason...maybe I wasn't putting in my best effort?
22 Jan
I really like this one.
25 Aug
Worked up quite a sweat
09 Feb
Simply amazing!

Appears In



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