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Entraînement Intense Gratuit

Booty Bootcamp

Intense   24 minutes

Zones ciblées: Lower Body

Équipement: Chair, Exercise Mat

Booty Bootcamp
Mots clés
Entraînements de poids corporel Entraînements du bas du corps Entraînements sur chaise
Description

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

Série 1 1 ronde
Butt Kickers
❤️ Modéré (Zone 2)
Butt Kickers
20 secondes
Pop Squats
❤️ Modéré (Zone 2)
Pop Squats
20 secondes
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
❤️ Modéré (Zone 2)
Jumping Jacks
20 secondes
Side Shuffles
❤️ Modéré (Zone 2)
Side Shuffles
20 secondes
The Heisman Shuffle
❤️ Modéré (Zone 2)
The Heisman Shuffle
20 secondes
Rest
Rest
20 secondes

Série 2 2 rondes
Squats with Raised Arms
Squats with Raised Arms
20 secondes
Without much movement through your body, lift one leg to the side.
Lateral Leg Lifts
40 secondes
Hamstring Kickbacks
Hamstring Kickbacks
20 secondes
Rest
Rest
20 secondes

Série 3 2 rondes
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
30 secondes
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
30 secondes
Transition
Transition
10 secondes
Lying Right Leg Back Circles
Lying Right Leg Back Circles
30 secondes
Lying Left Leg Back Circles
Lying Left Leg Back Circles
30 secondes
Glute Combo Kickback
Glute Combo Kickback
30 secondes
High Glute Kickbacks
High Glute Kickbacks
30 secondes
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 secondes
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
20 secondes
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
15 secondes
Half Cobra Pose
Half Cobra Pose
15 secondes

Série 4 2 rondes
Snowboard Hops
❤️ Vigoureux (Zone 3)
Snowboard Hops
30 secondes
Ice Skaters
❤️ Vigoureux (Zone 3)
Ice Skaters
30 secondes
Surfees
❤️ Vigoureux (Zone 3)
Surfees
30 secondes
Side Lunge Shuffle Hops
Side Lunge Shuffle Hops
30 secondes
Jack Jump Tucks
Jack Jump Tucks
30 secondes
Lunges with Rotation
Lunges with Rotation
30 secondes
Transition
Transition
10 secondes
Explosive Mountain Climbers
❤️ Vigoureux (Zone 3)
Explosive Mountain Climbers
30 secondes
Rest
Rest
20 secondes

Série 5 2 rondes
V-Sit Crunches
V-Sit Crunches
20 secondes
Contract your core as you lift one leg up, hold a moment at the top before slowly lowering.
Seated Leg Lifts
15 secondes

Workout Discussion

27 Jun
Curtsey lunge was removed from this, why?
13 Oct
Good combination of motivating and moving exercises. get your leg workout and Booty Boost here
13 May
make sure you're not doing dragon lunges instead of curtsey lunges; you should be resting the top of your foot on the ground and sliding back into a curtsey! (from experience; i had to learn how to curtsey properly 😹)
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.

Apparaît dans

butt & legs
Fessiers et jambes
weight loss
Perte de poids

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Matériel recommandé

Pour faire cet entraînement à la maison, vous aurez besoin des équipements d'exercice suivants. Nous recommandons toujours d'utiliser un moniteur de fréquence cardiaque à bande thoracique Bluetooth lorsque vous faites de l'exercice pour une meilleure précision et une meilleure performance.

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Catégories d'entraînement

En vedette

En vedette

weight loss

Perte de poids

abs & core

Abdominaux

bodyweight

Poids corporel

youtube

Youtube

community created

Communauté créée

weightlifting

Musculation

interval timers

HIIT

cardio

Cardio

toning

Se tonifier

full body

Tout le corps

Plus : Course, Yoga et Pilates, Tests de fitness, Bras, Fessiers et jambes, Étirements, Force, Cyclisme, Échauffement, Récupération, Méditation et Respiration, Faible impact, Marche, Escalade, Endurance, Kickboxing, Dance, Axé sur les femmes, Axé sur les hommes, Axé sur les seniors, Problèmes de santé, Saisonnier, Pro, Gratuit