Ultimate Butt Workout

Do this set of exercises every other day to get that popped, tight booty. For these exercises, the number of reps is set. If you finish before the clock, take a breather. If you don't complete the reps in the given time, either pause the clock and finish or move on to motivate yourself to work at a faster speed. This workout is awesome at home, or if your comfortable with heavy weights, take it to the gym! Lets get moving!

Exercises

设置 1 : 2 个回合

Jumping Jacks

1 分钟

High Knees

30 秒

Jump Rope

1 分钟

Rest

30 秒

设置 2 : 1 个回合

Right Leg Hamstring Stretch

20 秒

Left Leg Hamstring Stretches

20 秒

Right Quad Stretch

20 秒

Left Quad Stretch

20 秒

设置 3 : 3 个回合

Hip Bridge Raises

30 秒

Right Leg Glute Kickbacks

30 秒

Left Leg Glute Kickbacks

30 秒

Plank Bird Dog

1 分钟 15 秒

Rest

30 秒

设置 4 : 3 个回合

Wide Squat

1 分钟

Step Ups

1 分钟

Rest

30 秒

Right Bulgarian Split Squats with Dumbbells

1 分钟

Left Bulgarian Split Squats with Dumbbells

1 分钟

Rest

1 分钟

设置 5 : 1 个回合

Hip Flexor Stretch Right

30 秒

Hip Flexor Stretch Left

30 秒

Piriformis Right Leg

30 秒

Piriformis Left Leg

30 秒

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