💥 Booty Bombshell! Get Ready to Turn Heads With Your New Bum! This Works!


Be the next headturner this summer season! This beach magnet workout sure has its ways to transform your body!

Bulgarian Split Squat

The split squat is a great exercise that you’ll feel all day.

  1. Place the ball of one foot on a stable, elevated platform behind you. Put your weight mainly on your front leg that is in front of the platform. When you perform the squat your knee should be directly over your foot at your lowest point. This determines for far in front of the platform your foot should be.
  2. Bend the knee of your front leg and lower yourself down into a single leg squat. Keep your core tight. Lower yourself until your knee is directly above your foot and your other knee is an inch or two above the floor. Hold for 2-3 seconds.
  3. Squeeze your glutes, raising yourself back up to the starting position. This is one rep.
  4. Repeat for the other leg.

Glute Bridge

An essential move to grow big glutes!

  1. Lie flat on your back with your arms at your side.
  2. Bend your knees and place your heels on the floor.
  3. Squeeze your glutes to lift your hips off the ground until your knees, hips and shoulders are all aligned. Hold for 2-3 seconds at the top.
  4. Slowly release back down until your hips are on the floor. This is one rep.

Chair Glute Bridge

Placing your shoulders on a chair or bench adds difficulty to the glute bridge. Removing a leg makes it yet more difficult by reducing your stability.

Side Plank

This is a great plank variation to work your obliques (“side abs”) more.

  1. Lie on your side and place your lower forearm on the ground. Make sure your elbow is below your shoulder.
  2. Either; stack your feet on top of each other, scissor them so both feet are on the ground, or place your lower knee on the ground (to make it easier).
  3. Lift your hips up to get into the side plank position and brace your core muscles. Keep your spine and neck in a neutral position.
  4. Hold for as long as you can! Try to continue to hold this for longer to improve your core strength and to bring those abs out!
  5. Repeat on your other side.

High Donkey Kicks

Try this variation of the donkey kick to increase the difficulty, add resistance for your glutes and work your shoulders.

  1. Start on your hands and the balls of your feet, with your legs stretched out behind you and your back slightly rounded. Have your hands directly below your shoulders.
  2. Squeeze your glute, kicking one leg backwards towards the sky with your leg straight, squeezing at the top for 2-3 seconds.
  3. At the same time, push with your hands to push your body back with your leg.
  4. Slowly return the leg until you’re on the balls of both feet, and pull your arms until your shoulders are over your hands again. This is one rep.

Lunge Jumps

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Jumping lunges are another great variation to work on some explosive strength and variety!

  1. Stand with your feet hip width apart. Place your hands on your hips.
  2. Step forward with one leg, lowering down on the other until your knee almost touches the floor. Your front foot should be directly below your knee.
  3. Push up explosively off of your front foot, trusting your knee upwards and pushing upwards off your back leg to jump into the air.
  4. Whilst in the air, swap your legs over so you land into a lunge on your other foot.
  5. Repeat with the other leg.

Side Plank Crunches

 

You can spread the work across more of your ab muscles by adding a crunch to your side plank.

  1. Lie on your side and place your lower forearm on the ground. Make sure your elbow is below your shoulder.
  2. Either; stack your feet on top of each other, scissor them so both feet are on the ground, or place your lower knee on the ground (to make it easier).
  3. Lift your hips up to get into the side plank position and brace your core muscles. Keep your spine and neck in a neutral position.
  4. From the side plank position, tighten your abs, circling your raised elbow towards the forearm you’re supporting yourself with.
  5. Return your arm to its initial position. This is one rep.
  6. Repeat on the other side.

Plank Rotations

  1. Start in a high plank / push up position.
  2. Tense your core, shifting your weight over one of your arms. Lift the other arm, rotating it around until it is pointing up in the air. Hold for 2-3 seconds.
  3. Slowly reverse this motion, keeping your core tense until it is under you securely again. This is one rep.

Bodyweight Pistol Squats

The pistol squat is the king of lower body, bodyweight exercises. It’s very difficult to master, but amazing at building leg strength and size without weights. Plus, it’s a great party trick!

  1. Stand on one leg, getting you balance and making sure your weight is through your heel. Put your arms out straight in front of you, and raising your other leg so your knee is bent. Your raised leg will form a counterbalance to give you stability.
  2. Really squeeze your core and the leg you’re standing on. Slowly bend the leg lowering your torso downwards. Take it slow.
  3. At the lowest, your butt should be an inch or two off the ground and your other leg should be extended out straight in front of you.
  4. Squeeze your leg again, slowly raising your body upwards again. This is one rep (congratulations)!
  5. Repeat on the other leg.


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