Time_32x32 24:30    Intensity_intense_32x32 Intense    Target_32x32 Lower Body    Ic_workout_dumbbell_32x32 Chair
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

2 rounds of:
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

2 rounds of:
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

2 rounds of:
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

2 rounds of:
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

2 rounds of:
Upward V
Upward V

20 seconds
Seated Leg Lifts
Seated Leg Lifts

15 seconds

Appears In


Workout Discussion

22 Jan
I really like this one.
25 Aug
Worked up quite a sweat
09 Feb
Simply amazing!

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Greg
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Kim

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