Time_32x32 23:30    Intensity_intense_32x32 Intense    Target_32x32 Lower Body    Ic_workout_dumbbell_32x32 Chair
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

1 round of:
Butt Kickers
Effort: Moderate
Butt Kickers

20 seconds
Pop Squats
Effort: Moderate
Pop Squats

20 seconds
Jumping Jacks
Effort: Moderate
Jumping Jacks

20 seconds
Side Shuffles
Effort: Moderate
Side Shuffles

20 seconds
The Heisman Shuffle
Effort: Moderate
The Heisman Shuffle

20 seconds
Rest
Rest

20 seconds

2 rounds of:
Squats with Raised Arms
Squats with Raised Arms

20 seconds
Right Lateral Leg Lifts
Right Lateral Leg Lifts

20 seconds
Left Lateral Leg Lifts
Left Lateral Leg Lifts

20 seconds
Hamstring Kickbacks
Hamstring Kickbacks

20 seconds
Rest
Rest

20 seconds

2 rounds of:
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges

30 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges

30 seconds
Transition
Transition

10 seconds
Lying Right Leg Back Circles
Lying Right Leg Back Circles

30 seconds
Lying Left Leg Back Circles
Lying Left Leg Back Circles

30 seconds
Glute Combo Kickback
Glute Combo Kickback

30 seconds
High Glute Kickbacks
High Glute Kickbacks

30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts

30 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:
Snowboard Hops
Effort: Vigorous
Snowboard Hops

30 seconds
Ice Skaters
Effort: Vigorous
Ice Skaters

30 seconds
Surfees
Effort: Vigorous
Surfees

30 seconds
Side Lunge Shuffle Hops
Side Lunge Shuffle Hops

30 seconds
Jack Jump Tucks
Jack Jump Tucks

30 seconds
Curtsy Lunge
Curtsy Lunge

30 seconds
Transition
Transition

10 seconds
Explosive Mountain Climbers
Effort: Vigorous
Explosive Mountain Climbers

30 seconds
Rest
Rest

20 seconds

2 rounds of:
V-Sit Crunches
V-Sit Crunches

20 seconds
Seated Leg Lifts
Seated Leg Lifts

15 seconds

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Workout Discussion

13 Feb
Even though it says booty, you can def feel it the the legs the next day. Good for leg day. Well rounded lower body work out in my opinion.

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