(mellow music)
- Hi I'm Josephine here with GymRa
and this is Part Ten of the 21 Day Butt Lifting Challenge.
All the moves we're gonna do today
are for the butt, the legs, with some cardio, plyo mixed in.
There are ten exercises.
Each exercise is one minute long
with 30 second cardio segments in between.
You definitely want to get warmed up
on your own to get started.
We've already warmed up so we're going to get
right into the workout as we start.
The first exercise is a leg extension.
We're gonna do that for one minute, 30 seconds on each leg.
Starting on the left leg, you're gonna come on to one side.
Come up to about belly button height.
You're gonna kick out, flex the foot.
So you're gonna go 30 seconds each leg.
Make sure your core is tight.
Really get that knee up.
Flex the foot straight out.
Good, excellent.
If you need to go a little lower and modify, that's fine.
If your stability's off too, you can even tap down,
kick out, tap down, kick out.
But if you're like me, more advanced,
you wanna come up right here, keep tall,
really squeeze that quadricep.
You'll feel it in the standing leg glute.
Good.
We're gonna go 30 seconds on each leg.
We're almost there on this left side.
(soft music)
We're gonna be switching shortly.
Good and five, four, three, two and one.
Excellent, let's switch to the right side.
Balance out here.
Kick it out, good.
Really squeeze that quad, work that standing leg glute.
You will feel this if you're doing them accurately.
Good.
Again you can modify, go a little lower.
But challenge yourself and try to keep it up high.
Flexing that food, driving that heel out.
Excellent.
And again, if you have to touch down,
touch down and do it.
Woo, last five, four, three, two and one.
Excellent.
That's the first exercise.
Second exercise is 30 second cardio.
We're gonna be alternating hand heel taps.
Here we go for 30 seconds.
Good.
Really reach.
Get your heart rate up.
You'll feel this in the glute.
Heel tap, tap it out, good and reach.
Keep the core tight and engaged.
You're doing great.
This'll get your heart rate up really fast.
Good, really reach that leg and kick it high.
If that's too much you can bring it down
and just tap, tap, tap.
Otherwise bring it up.
Last five, four, three, two and one.
Woo, my heart rate's going up, is yours?
Good work.
Alright the third exercise we're gonna do,
little more advanced here.
It's a squat with a circle kick
and then a squat side kick.
So it goes like this.
You squat down, you circle out the hip,
then you squat down again, kick out.
Now we're gonna stay all on this left leg first 30 seconds,
right leg 30 seconds, let's get started.
Squat, thrust it over, squat, kick it out.
Squat, open up that hip, squat, kick it out.
Really get high.
Squat, open, and kick.
Good, you're doing awesome.
Keep that core engaged.
Get low in that squat, open that hip,
squat down, side kick it out.
Good, last five, four, three, two one.
Nice job.
Switch right into the other side.
Here we go, left side, squat, open up the hip,
squat, kick it out.
Squat, open up the hip, squat low, kick.
Flex the foot on the kick.
Good.
Your booty should be burning.
You're doing great.
30 seconds on this side.
Squat, open, squat, kick it out.
Good work at home.
My heart rate's going up.
Five, four, three, two, and one, done.
Great job.
Your heart rate should come up,
your booty should be on fire.
The next thing we're gonna do
is a sumo squat to regular squat.
So a sumo squat is a really wide plie squat,
your feet are out pointed diagonally.
You're gonna squat down, open up,
twist the toe and regular squat.
We're going for one minute, so here we go.
Starting wide, squat down, move the toe, squat regular.
Open up the hip, squat down, here, regular, good.
Open up, move the feet, come on up.
So you get a deep wide squat, you stay low,
then you come up to the regular squat.
Wide, move the toes forward, regular squat and up.
Good.
Ooh you really feel this on the inner thighs,
the glute, wide, twist the feet, come up.
Really opens up the hips too.
Going one full minute.
So the sumo squat you keep the chest up.
When you do the regular squat,
you come a little bit forward and come up.
Good.
Open, down, twist the feet, come up.
Ooh you're doing great, I feel it.
And go at your own pace on this one.
Takes a little bit getting used to
but you'll really feel the inner thigh.
Last five, four, three, two and one.
Woo!
Feel those inner thighs, those glutes.
You're doing great.
Next thing we're gonna do is a plie squat to heel raise.
So we're gonna do 30 seconds
and then 30 seconds reverse of that.
So you come and do, again, plie squat,
wide, out diagonally, you come down,
come up onto the toe, come up and down.
30 seconds of that then we'll reverse
starting up and going down.
Alright let's get started.
Plie squat down, come up onto the toe,
come up, heels down.
Plie squat, up on the toe, up, heels down.
We're going 30 seconds here then we'll reverse.
Come up on the toe, up, heels down.
Down, up on the toe, up, heels down.
Good.
Core tight, get low in that squat, high on those toes.
Feel it in the calf, burn it out.
Last five then we reverse.
Four, three, two, and one.
Good, now start high on the toe,
come down and put the foot down.
30 seconds reverse, here we go.
So we go down with the heels up,
put the heels down, come up.
Up high on the toe, squat down, heels down.
Woo!
My calves are even feeling this one.
This is good.
Up on the toe, squat down, heels down, come up.
High on the toe, come down, heels down, come up.
Core always engaged.
Here we go, five, ooh my legs are shaking, that's good.
Four, three, two, one, nice job.
It's time for another cardio move, here we go.
This is 30 seconds, really gonna get the heart rate up.
It's a long jump with three little bunny hop jumps back.
So come back here, long jump like
you're in track and field, hop, hop, hop.
Long jump, 30 seconds here, hop, hop, hop.
Long jump, get low, hop, hop, hop.
Good.
Use those legs to swing.
You're an Olympic athlete here.
Hop, hop, hop back.
Good, almost there.
Woo!
This really burns the booty and gets the heart rate up.
Last five, four, three, two and one, I'm up.
Woo, you even felt that in the calf,
that one's a tough one.
Alright now grab your mat, we're gonna take it to the floor.
We're gonna do some hip bridges with pelvic thrusts.
These are really gonna burn out the glute
for that Butt Lifting Challenge, alright?
So come on down to your mat, alright?
First starting with 30 seconds.
Our leg straight in the air.
Foot flexed, always, like you're
putting an imprint on the ceiling.
And lifting up and lowering.
We're going 30 seconds.
Then from there we're gonna add on,
staying on the same leg okay?
So good, get those hips high,
drive through that left heel,
squeeze that glute at the top of the motion.
Keep the core tight, get your hips as high as you can.
You're doing great.
Good, we're gonna add on and add a leg drop
in a few seconds.
So, we're almost there.
Almost time to switch it.
In five, four, three, two, one, switch, now adding on.
Your leg comes up, drop it halfway,
knee in, kick out, come down.
Bring the leg up, halfway down,
knee in, push it out, drop that hip, good.
Here we go, pelvic thrust up, drop the leg,
squeeze the knee in, push it out, come on down.
We're doing 30 seconds of this.
Ooh that left glute should be on fire.
I'm feeling it.
Down, we're almost there.
Lift up, drop leg, last five, four, three, two, one.
Woo!
That left glute's really feeling it,
time to switch sides.
One minute on the other side.
Come on around here.
Lay down, get ready.
Here we go with a pelvic thrust with a leg up.
Good, 30 seconds.
Really drive through that heel.
Keep that foot flexed.
Lift those hips high.
We will add the leg drop coming up.
We're doing 30 seconds of this one.
Squeeze that glute.
Come on, get it up there.
This is a butt lifting challenge,
you gotta get your butt lifted here.
Good.
Last five, four, three, two, one and we add on.
So leg drops, knee comes in, push out,
drop the hip down.
Let straight up, up, halfway drop,
knee comes in, flex the foot,
kick the door open, drop.
You're doing great.
Lift it up.
Drop it, knee, push out, come down.
Almost there, 30 seconds of this.
Drop, keep that hip high, push it out, squeeze, come down.
Almost there, last five, four, three, two, one.
Woo!
You should really feel your booty on that one.
First thing is called a hero lunge.
30 seconds starting now.
You cross, touch down.
Cross, touch down.
Cross, cross, get low.
Scissor it, hero lunges, touch the ground.
If that's too much for you,
you can do alternating reverse lunge, like so.
Or a front lunge.
Keep it modified, that's easier,
but I'm going for the hero.
Come on!
Get that heart rate up, burn those legs out,
get that booty going.
Almost there.
30 seconds here, last five, four, three, two,
(exhales)
extra credit one there.
Alright final 30 second exercise right here
is called a criss cross drop squat.
We're gonna go 30 seconds hardcore.
It's the final exercise of the
final part of the Booty Lifting Program.
Here we go.
Criss, cross, drop squat, get low.
Criss, cross, drop squat.
Work those inner thighs.
Get low, work that booty.
Keep the core tight.
You're almost there.
This is the last 30 seconds.
I want you to give 150%.
You did it, you completed the program.
This is it, Part Ten, job well done.
Let's finish strong.
Good, last five and four and three and two and one.
Woo!
Great job everybody.
Congratulations, you did it.
Final part of the Booty Lifting Challenge Program
Number Ten, ten exercises, you finished.
Great job.
(mellow music)
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