The Uplift Your Booty NOW! Workout

The Uplift Your Booty NOW! Workout

The Uplift Your Booty NOW! Workout

Want a tight, sculpted, lifted bum for your jeans, dresses, yoga pants…etc

UMM ….I know I do!

That is why I do this….

KEEPING GOOD FORM, TIGHT CORE. Even if it is a lower body or upper body exercise, we must ALWAYS keep our core engaged

 My Motto: Every exercise is a core exercise

Breathe

 The Warm up:

2 rounds:

3 burpees

20 reverse lunges

5 push ups

1 min plank on elbows

1 min jog on spot

 

The Workout:

REPEAT 4 ROUNDS AS QUICKLY AS YOU CAN

Keep good form, listen to you body , core tight, work hard

20 Jump squats no weight added (feet tiny bit wider than hips, squat down, pressing off heels jumping up! Softly landing on heels!)

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20 Sumo squats (legs shoulder width apart, chest up, dip down, knees inline with feet, press off heels, squeeze bum when standing)

  • Beginner move : no weight added
  • Advanced move: add weight (I hold 25-30 lbs Kettlebell or Dumbbell between legs)

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10 Wide legged burpees (keep legs in same position as sumo squat, you can use a yoga mat, always keeping legs outside yoga mat up doing wide legged burpees! ** NO PUSH UP, just drop all the way down to the ground, and jump back up!

 

20 Tricep Dips on bench (hands on bench, fingers point towards you, dip straight down, shoulders back, chest up, elbows staying close to torso (NOT out to the sides)

  • Beginner move : knees bent feet close to you
  • Advanced move: legs extended, can add 10 -20 lbs plate on lap when dipping

 

30 Seconds Single Leg Step ups  LEFT leg : we are working on single leg strength & stability  (left foot stays planted on bench, drive though left heel, stepping right foot up to bench, keep going for 30 sec!)

30 Seconds Single Leg Step ups  RIGHT leg: right foot stays planted on bench, driving though right heel, stepping left foot up to bench, keep going for 30 sec!)

 

YOU’RE DONE! 

AMAZING WORK!

GO STRETCH AND RELAX!

Love Love

Mich

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