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BodyRock Booty Pop Workout Series: Workout #5

December 01, 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 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 Five 10 Side Lying Scissors (each side) Sia (29 of 36) Sia (30 of 36)
  1. Lie on your left side with your legs extended and on top of each other.
  2. Bend your left arm and place it under your head for support and place your right hand on the floor in front of you.
  3. Engage your abdominals and glutes and raise your right leg up about 30 degrees and hold it in this position.
  4. Lift your left leg off the floor and bring it up toward your right leg.
  5. Pause two seconds and slowly return both legs to the starting position.
20 Inner Thigh Lifts (each leg) Sia (13 of 36) Sia (14 of 36)
  1. Lie on your left side, flat against the floor. Rest your head on your left upper arm.
  2. Bend your right (top) leg at the knee and cross over in front of left leg. Rest your right arm on your right hip.
  3. 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.
  4. Using resistance with the inner thigh muscle (not gravity), slowly lower your leg. Inhale (breathe in) as you lower your leg.
30 Knee Tuck Extensions Sia (33 of 36) Sia (34 of 36)
  1. On all fours, lift one leg straight out behind you into the air so that you feel the burn in your glutes.
  2. Then, bring that same leg up and in so that your knee almost touches the elbow of the same side of the body.
  3. You will feel this in your glutes, thighs, obliques, lower back and even a bit in your arms and shoulders.
40 Squat Jumps Sia (9 of 36) Sia (10 of 36)
  1. Stand with your feet shoulder-width apart.
  2. Start by doing a regular squat, then engage your core and jump up explosively.
  3. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
50 Plié Squats Sia (35 of 36) Sia (36 of 36)
  1. Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
  2. Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
  3. Press back to start; squeeze your glutes.
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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