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BodyRock Booty Pop Workout Series: Workout #3

November 25, 2014 2 min read

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! Workout Three 10 Knee Tuck Extensions (each leg)

On all fours, lift one leg straight out behind you into the air so that you feel the burn in your glutes.
Then, bring that same leg up and in so that your knee almost touches the elbow of the same side of the body.
You will feel this in your glutes, thighs, obliques, lower back and even a bit in your arms and shoulders.

20 Fire Hydrants (each leg)

Place your body on an all-fours position. Elbows should be slightly bent.
Back should be parallel to the ground, not arched or swayed downward.
Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position.
Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.

30 Single Leg Bridges (each leg)

Lie on your back with your knees bent so that your feet are flat on the ground.
Press up through the feet to go into a “bridge” so that your bodyweight rests in your feet and shoulders.
While in this position, extend one leg completely before placing it back down on the floor while lowering your body from the bridge.
Alternate which leg extends each time you go up into the bridge.
The backs of thighs (hamstrings) and glutes are the main targets during the bridge, while you will feel the leg extension in your quadriceps.

40 High Knees

In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
Now do the same gesture with the left knee and do several repetitions. Take 2 minutes rest between the repetitions to increase your tendency to do more repetitions.

50 Donkey Kicks (each leg)

Get on all fours on mat (hands under shoulders, knees under hips).
Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
Lower knee without touching floor; lift again.
Switch legs; repeat.

Complete the workout above for a total of 3 sets to finish. For more workouts including meal plans, double click the link below:

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