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BodyRock Booty Pop Workout Series: Workout #4

November 29, 2014 3 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 it consists of: Five individual body-weight workouts, five days per week. No exercise is repeated during the entire week. That is right, you will be learning a lot of new exercises if you are not familiar with the following. What to do: Complete each workout per day, going in chronological order, with 3 sets of each for the designated amount of reps. Workout Four 10 Second Reverse Plank  Sia (17 of 36) Sia (16 of 36)
  1. Sit on the floor with your legs extended in front of you.
  2. Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips.
  3. Press into your palms, and lift your hips and torso toward the ceiling.
  4. Look up to the ceiling, point your toes, and keep your arms and legs straight.
  5. Keep your entire body strong, and form a straight line from your head to your heels.
  6. Squeeze your core and try to pull your belly button back toward your spine.
  7. If your hips sag or drop, lower yourself back to the floor.
  8. 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.
20 Scissor Legs Sia (25 of 36) Sia (26 of 36)
  1. Lie face up on the floor, extend your legs straight up to the ceiling and lower them to a 45-degree angle.
  2. Place your hands on the floor at the sides of your body.
  3. Alternatively, sit on a chair with your legs extended parallel to the floor, and grasp the sides of the chair with your hands for support.
  4. Tighten your abdominals, point your toes and open your legs about 2 feet into a v-shape.
  5. Pause two seconds before slowly bringing your legs toward each other and crossing your right leg over your left leg.
  6. Spread your legs about 2 feet again, and this time when you close them, cross your left leg over your right leg.
  30 Mountain Climbers  Sia (11 of 36) Sia (12 of 36)  
  1. Start the exercise by lying face down on the floor.
  2. Straighten out your arms and then touch your knees down to the ground or floor.
  3. 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.
  4. 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.
  5. 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.
  6. 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)
40 Second Glute Bridge Sia (27 of 36) Sia (25 of 36)
  1. Lie face up on the floor with your knees bent and your feet flat on the floor.
  2. Raise your hips so your body forms as straight line from your shoulders to your knees.
  3. Pause in the up position, then lower your body back to the starting position.
50 Second Side Plank with Hip Adduction (each side)  Sia (31 of 36)   Sia (32 of 36)  
  1. Start by elevating your body to a modified side-plank position, with your weight on your left elbow and knee, your torso parallel to the ground, and your right leg straight out.
  2. Bring your right knee toward your chest to form a 90-degree angle with your torso.
  3. Return to side plank. L
  4. ift your right leg toward the sky, making sure your ears, shoulders, hips, and ankles remain in a straight line.
  5. Return to starting position. Repeat on left side
Complete the workout above for a total of 3 sets to finish. For more workouts including meal plans, double click the link below: URLSmall

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