The Workout
The workout consist of 5 booty moves x 3 rounds
The Formula
You will complete each move for a total of 30 reps. You will start with move #1 and go down the list. Remember, if the exercise calls for alternating sides make sure to do 30 reps on each leg. That will equal one set. After completing all 5 moves, take a quick 30 second break and get back into round 2. There are a total of 3 rounds. If you want another round, go for it and if you want less drop back. Movement is movement no matter what level you are.
Muscle Group Focus
Glutes, Adductor, Abductor and Hamstring
Gear
Yoga mat/towel, water and timer
Level
All
Move #1 Single Leg Lifts: This move is so simple yet so effective, that's why I love it. Start is a table top position, slowly extend one of our legs out. Make sure you have a pointed toe and your hips stay squared off. Activating your glutes you will slowly lift and lower that leg.
Move #1 90 degree Leg Lifts: Start again in a table top position. Slowly lift one of your legs and bend at the knee to make into a 90 degree angle. Slowly lift and lower your leg with the focus of the motion coming from your booty. Make sure to keep those hips square and I again like a pointed toe for extra length here.
Move #1 Donkey Kicks: It's all about the starting table top position in this series. Makes for easy transitions. Take one of your legs and slowly, with a 90 degree bend, lift that outer glute. Keep in mind to square off those hips as well, and try to stay even through the midline of your body.
Move #1 Sumo Squat Outer Glute Push : Start in a basic sumo squat with your feet turned out and your booty tucked under. I like to tell my students to stand up straight as if you were sitting up against a wall. Back flat and abs engaged. Gently place your hands together in a pray postion and as you inhale activate your inner thigh and as you exhale drive those knees back acivating those outer thighs and glutes.
Move #1 360 Leg Circles: Start by lying on your side with your elbow popped under your shoulder for support. Immediately your abs should be turned on. Engage those gluetes and slowly lift that top leg off the bottom leg. Slowly start to move in a 360 motion drawing a circles with that leg around a "basketball" size. Your inner thigh and glutes should be fired up and fully engaged.
Leggings: UA Mirror Leggings
Top: UA Mirror Shine Crop
Photography by: Chelsea Chorpenning
