Time_32x32 16:00    Intensity_moderate_32x32 Moderate    Target_32x32 Lower Body    Ic_workout_dumbbell_32x32 Chair, Box or Step
Get beach-bottom ready with this tightening lower body workout! We know you want to so just imagine you're on the beach breezing through our training with a smile on your face. You can do this without any equipment. For a few of the moves, you can optionally use a chair or bench to help stabilize. If you enjoyed this workout, enroll in one of our Brazilian Booty programs!

Exercises

1 round of:
Drop Squats
Drop Squats

35 seconds
Knees to Elbows
Knees to Elbows

40 seconds
Glute Twist Lunges
Glute Twist Lunges

50 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts

1 minute
Transition
Transition

10 seconds

2 rounds of:
Lateral Leg Lifts
Lateral Leg Lifts

40 seconds
Hamstring Kickbacks
Hamstring Kickbacks

40 seconds
Rest
Rest

15 seconds

1 round of:
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs

40 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw

50 seconds
Glute Circles
Glute Circles

50 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts

50 seconds
Transition
Transition

10 seconds

2 rounds of:
Lateral Leg Lifts on a Bench
Lateral Leg Lifts on a Bench

50 seconds
Plyo Jacks
Plyo Jacks

30 seconds
Rest
Rest

15 seconds

1 round of:
Right Bridge Glute Circles
Right Bridge Glute Circles

50 seconds
Flutter Kicks
Flutter Kicks

30 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles

50 seconds
Lying Scorpions
Lying Scorpions

35 seconds
Double Pigeon
Double Pigeon

20 seconds

Appears In


Workout Discussion

28 Aug
Does it make you build muscles?
08 Feb
Im tired o.O
05 Oct
I would to know how many calories burn this exercise. Thanks. (^_−)☆ Me gustaría saber cuantas calorías quema este ejercicio. Gracias.
30 Sep
ugh i just finish i can't breathe so hard for beginners
25 Aug
Hw long b4 one notices progress?
05 Aug
i just died huh feels good #TrainHardFeelGood
13 Jul
Well that was hard
11 Jul
11 Jul
En cuanto tiempo se empieza a notar?

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