Butt Workout 1: Tone Up

(11:51)

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BeFit

Butt Workout 1: Tone Up is an intense lower body workout that focuses specifically on the glutes to burn fat, tighten the abs, tone the legs, and sculpt a strong and shapely butt. Blast away calories and slim the waist, hips, thighs, and calves as you lift and tone your booty. Join Expert Trainer, Alicia Marie in this concentrated, target-toning strength workout. Learn the secret to achieving a lean and defined lower-body from one of the best as Alicia takes you through an elaborate series of squats, lunges, stretches, bridges, supermans, and kick-backs. Focus your breathing, increase your balance, and strengthen the hamstrings, as you tone and isolate every muscle in the butt. This workout is great for all skill levels and can be modified by adjusting weight. These unique exercises will ignite your weight-loss potential, build strength, and stretch the hip flexors, quads, and back to maximize results and leave you looking your absolute best.

Details

Butt Workout 1
2-3x a week
EQUIPMENT: Mat, Sturdy chair, a 5-15 pound hand weight/dumbbell (PLUS: towel, water)

WORKOUT MOVES AND REPETITIONS ('reps') in this workout:
1. OPEN LEG DROP SQUAT - 15 reps
2. BULGARIAN SPLIT SQUAT - 15 reps PER LEG(you may wish to start with 10 reps and work up to 15)
3. LATERAL LUNGE WITH REACH - 15 reps per side/leg

STANDING STRETCH QUADS/HIP FLEXORS - hold 10-15 seconds each leg

FLOORWORK (mat needed)
4. BASIC LYING BRIDGE - 15 reps
5. BRIDGE WITH LEG RAISE - 15 reps each leg
6. SUPERMAN - 4 'lifts' at 3 'stretched second' counts each

KICKBACK SERIES (on all fours)
7. BENT LEG KICKBACK - 15-20 reps PER LEG
8. CROSSOVER STRAIGHT LEG KICKBACK - 10 reps, each lift in the 'crossover' is a rep
* BE sure to complete the bent leg 'set' FIRST - then do the 'crossover set' for that leg BEFORE beginning the bent leg/crossover set for the opposite leg!