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描述

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

设置 1 : 1 个回合
Drop Squats
Drop Squats
35 秒
Knees to Elbows
Knees to Elbows
40 秒
Glute Twist Lunges
Glute Twist Lunges
50 秒
Lunges with Knee Lifts
Lunges with Knee Lifts
1 分钟
Transition
Transition
10 秒

设置 2 : 2 个回合
Lateral Leg Lifts
Lateral Leg Lifts
40 秒
Hamstring Kickbacks
Hamstring Kickbacks
40 秒
Rest
Rest
15 秒

设置 3 : 1 个回合
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
40 秒
High-Plank and Knee Draw
High-Plank and Knee Draw
50 秒
Glute Circles
Glute Circles
50 秒
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
50 秒
Transition
Transition
10 秒

设置 4 : 2 个回合
Lateral Leg Lifts on a Bench
Lateral Leg Lifts on a Bench
50 秒
Plyo Jacks
Plyo Jacks
30 秒
Rest
Rest
15 秒

设置 5 : 1 个回合
Right Bridge Glute Circles
Right Bridge Glute Circles
50 秒
Flutter Kicks
Flutter Kicks
30 秒
Left Bridge Glute Circles
Left Bridge Glute Circles
50 秒
Lying Scorpions
Lying Scorpions
35 秒
Double Pigeon
Double Pigeon
20 秒


相关锻炼

Brazilian Booty#3
2 小时 8 分钟, 中度
Brazilian Booty #6
16 分钟, 中度
Brazilian Booty Easy
12 分钟 45 秒, 适度
Brazilian Booty
16 分钟, 中度
Kojos
16 分钟, 适度


Workout Trainer 进行这项锻炼
✓ 跟随移动多媒体锻炼
✓ 集成智能手表和心率监测器体验
✓ 赚取积分,在排行榜上竞争,保持动力!
✓ 适合您忙碌生活方式的日程安排
在 App Store 中下载   从 Google Play 下载 Workout Trainer。

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推荐装备

在家做这个锻炼,你需要以下健身器材。我们总是建议在锻炼时使用蓝牙胸带心率监测器,以获得最准确和最佳性能跟踪。

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