Welcome to the Booty Pop Workout Series! These series of workouts contain nothing but body-weight exercises to set your glutes on fire to make that booty “POP!”
What the series consists of:
Five individual body-weight workouts that you will complete Monday-Friday, going in chronological order.
What to do:
Complete each workout per day with 3 sets of each move for the designated amount of reps. Rest for 2 minutes in between sets.
Let's get started!
10 Jump Squats
20 Walking Lunges
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
30 Mountain Climbers
- Step forward with first leg. Land on heel then forefoot.
- Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
- Stand on forward leg with assistance of rear leg.
- Lunge forward with opposite leg.
- Repeat by alternating lunge with opposite legs.
40 Inner Thigh Lifts (each leg)
- Start the exercise by lying face down on the floor.
- Straighten out your arms and then touch your knees down to the ground or floor.
- Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
- Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
- Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
- After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
50 Second Reverse Plank
- Lie on your left side, flat against the floor. Rest your head on your left upper arm.
- Bend your right (top) leg at the knee and cross over in front of left leg. Rest your right arm on your right hip.
- Keep your left leg straight. Using inner thigh muscle (adductor), lift left leg 6 inches off floor. Keep left toe in flexed position (not a pointed position). Exhale (breathe out) as you lift your leg.
- Using resistance with the inner thigh muscle (not gravity), slowly lower your leg. Inhale (breathe in) as you lower your leg.
- Repeat entire sequence on your right side, step 1-9 (working right adductor muscle).
- Sit on the floor with your legs extended in front of you.
- Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips.
- Press into your palms, and lift your hips and torso toward the ceiling.
- Look up to the ceiling, point your toes, and keep your arms and legs straight.
- Keep your entire body strong, and form a straight line from your head to your heels.
- Squeeze your core and try to pull your belly button back toward your spine.
- If your hips sag or drop, lower yourself back to the floor.
- The goal is to maintain a straight line and hold for 20 to 30 seconds. You may need to begin by holding the position for only a few seconds as you build your strength. It's better to hold the correct position for a shorter time than to go longer in an incorrect position.
Complete the workout above for a total of 3 sets to finish.
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