Booty Boot Camp, Round 2: Lower Body Workouts at Home

This second version of the Booty Boot Camp is sure to leave your glutes, hamstrings, quads, and inner and outer thighs screaming. In this case, pain is progress, so let’s jump right into the lower body workout.


Workout Structure:
• Warm up by doing 10 minutes of cardio
• Do 15 repetitions of each exercise
• Do the entire lower body workout 3 times through

Want to workout along with a video instead? Check out this free Butt & Thigh Barre Workout Video


Pilates Leg Pull Facing Down (15 on each leg)
30 Second Wall Sit (Make it a full minute if 30 seconds is too easy!)

Mountain Climbers
Pilates Kneeling Side Leg Raise (repeat on left and right sides)

Reverse Lunge with Rear Leg Raise (15 on each leg)
Squat Jumps

Ice Skaters (15 on each leg)
Crossover Lunge (15 on each leg)

Single Leg Lateral Hops (repeat on each leg)
Single Leg Ventral Hops (repeat on each leg)


Cool down and stretch


This routine is a great addition to a cardio workout. In order to burn the most calories, do 20 minutes of cardio before doing this program, and 20 additional minutes after. This way, you won't be overly tired when you do the strength training/toning component of your program. Do this routine 2-3 times a week (ideally with a day of rest in between-alternating with upper body strength training is a great way to give the legs and glutes a “rest”, for example).

All of the exercises in this home workout routine involve large muscle groups. The good news is that this means that you can burn a significant amount of calories when you add this program to your regular exercise plan. This also means that you need to be diligent about a cool down and a stretching regime to keep strains and tightness of muscles at bay.


Via : https://shoes-men-boots-info-guides.blogspot.com

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