Kickass Bodyweight Series - Thighs and Butt - BodyRock

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Kickass Bodyweight Series - Thighs and Butt

November 06, 2014 2 min read

Part three of four in the Kickass Bodyweight workout series. You just need yourself and nothing else for this. It can be done anywhere at any time! As always make sure to keep your form clean and consistent, and track your progress so you can see your improvements. This workout will slim those thighs and saddlebags and pump up that ba-donka-donk!   Set your timers as follows   -          6 exercises   -          50 seconds INTENSE workout (give it all you got)   -          10 second rest between exercise   -          Repeat a total of two times (total of 12 minutes)   ** Note: you can change this up as you deem fit – if you want shorter spurts then do a quicker rest. I personally prefer the above format as it really pushes you towards the end.   ** For added difficulty you can add the weighted vest to this work out. Click here to get yours avw12_m_1024x1024   Clam Shell Lie on side, propping your head up with your hand. Keep your spine straight, bend your knees forward and stack them on top of each other. Keep your toes touching and your bottom leg on the floor while you rotate your top knee up (like a clam opening). Bring your top knee back down and repeat. On the second round switch sides. Thighs&Butt (1 of 20) Thighs&Butt (2 of 20)   Jump Lunges Begin in a stance with one foot forward and one foot back. Lunge down, jump into the air while switching legs and landing in lunge position with the opposite leg forward. Repeat while keeping good posture.  Thighs&Butt (4 of 20) Thighs&Butt (5 of 20) Thighs&Butt (7 of 20)   Groiners This is an amplified version of the mountain climber. Begin with one foot up near your hand (on the outside) and the other extended behind. Hop one foot up beside hand on that side of body, switch sides, and hop other foot up. Repeat.  Thighs&Butt (9 of 20) Thighs&Butt (10 of 20) Thighs&Butt (11 of 20)   Glute Bridge Lay on back with your knees bent, you should be able to graze the back of your ankle with your fingertips. Raise your hips off of the floor while ensuring your feet stay flat. Pause and squeeze glutes at the top, then slowly lower to starting position. Repeat.  Thighs&Butt (12 of 20) Thighs&Butt (13 of 20)   Fire Hydrant + Donkey Kick Get on all fours, back straight and core strong. Raise one leg out to the side until its parallel to the ground (think dog peeing on a fire hydrant). Hold for a second and lower back down without touching ground, immediately extend back into an upward leg extension, pointing your toes. Return back and repeat for the full 50 seconds. Switch sides on second set *Note you can also switch legs at the 25 second mark but doing the full 50 seconds on one side will be more of a challenge* Thighs&Butt (14 of 20) Thighs&Butt (15 of 20) Thighs&Butt (16 of 20) Thighs&Butt (17 of 20)   Kick Forward Lie on side, propping your head up with your bottom hand and placing top hand on hip. Keep your spine straight and extend your legs out in line with spine and stack them on top of each other. Kick top leg straight out, pointing toes and  stabilizing your upper body by contracting your core. Return and repeat. Switch sides on second set. Modification – place hand on floor in front of you for balance if required. Thighs&Butt (18 of 20) Thighs&Butt (19 of 20)    

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