You know that the world seems to be “all about that bass” these days. Master these 4 moves and – although you may not look like you should be in the “Anaconda” video – you’ll definitely see some lift and tone all over your bottom half.

What You Need:

The Low Down (no pun intended): 45 secs work, 15 secs rest. 1-3 rounds!

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Lateral Jumps

Start in a curtsey squat position

Start in a curtsey squat position

Jump off your supporting leg

Jump off your supporting leg

Land in curtsey squat on the opposite leg TIP: Make sure you land through your front leg, heel on the ground. Your back leg should barely touch the floor

Land in curtsey squat on the opposite leg TIP: Make sure you land through your front leg, heel on the ground. Your back leg should barely touch the floor

Jump to the other side

Jump to the other side

Land in your starting curtsey squat position

Land in your starting curtsey squat position

Alternating Lunges

Begin standing, feet together. Make sure your shoulder are rotated back and down. TIP: you can rack a HIIT bar on your back for this exercise or use bodyweight with your hands on your hips

Begin standing, feet together. Make sure your shoulder are rotated back and down. TIP: you can rack a HIIT bar on your back for this exercise or use bodyweight with your hands on your hips

Step forward in to a low lunge with one foot. Your back knee should not touch the ground. Keep your chest up nice and tall

Step forward in to a low lunge with one foot. Your back knee should not touch the ground. Keep your chest up nice and tall

Root through your front heel to push back to standing

Root through your front heel to push back to standing

Repeat with your other leg

Repeat with your other leg

Return to standing, keeping the same posture throughout

Return to standing, keeping the same posture throughout

Weighted Swing

Begin standing upright, shoulder rolled back and down and your feet slightly wider than hip distance. Toes should angle out slightly.

Begin standing upright, shoulder rolled back and down and your feet slightly wider than hip distance. Toes should angle out slightly.

Drop in to a low squat, swinging the weight to your butt. Heels should stay on the ground and chest up.

Drop in to a low squat, swinging the weight to your butt. Heels should stay on the ground and chest up.

Root through your heels and swing your arms up to a standing position. TIP: think of squeezing a quarter between your butt cheeks!

Root through your heels and swing your arms up to a standing position. TIP: think of squeezing a quarter between your butt cheeks!

Let the momentum of the weight swing you back down to a low squat. Keep that chest up! TIP: you can use a sandbag or kettlebell for this movement also

Let the momentum of the weight swing you back down to a low squat. Keep that chest up! TIP: you can use a sandbag or kettlebell for this movement also!

Plie Squat Pulse

Begin with your feet wide enough apart that you can squat low without your knees going over your toes. Toes should point towards opposite walls without rolling your knees or ankles forward. Your heels should not lift off the ground. Arms out to your side at shoulder height.

Begin with your feet wide enough apart that you can squat low without your knees going over your toes. Toes should point towards opposite walls without rolling your knees or ankles forward. Your heels should not lift off the ground. Arms out to your side at shoulder height.

Keeping your heels on the ground, raise yourself just an inch higher

Keeping your heels on the ground, raise yourself just an inch higher

Return to low squat. Repeat!

Return to low squat. Repeat! TIP: don’t let your body or chest collapse forward throughout. Stand tall!

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