Dynamic Vibes: Build Your Booty скачать в хорошем качестве

Dynamic Vibes: Build Your Booty

YASSSS BOOTY WERK TIME! A hard balance is finding a workout that incorporates both cardio and strength. We find this to be especially true when trying to tone your butt. Given that the body holds onto extra fat in your booty, it’s the first thing that seems to slim down when you incorporate too much cardio and not enough strength. On the flip side of that, muscles can become tight if only strength exercises are being completed. This exercise designed by Personal Trainer Jacob Siwicki incorporates a healthy blend of cardio and strength. Tighten that booty while getting a good sweat in! Add in 10 or 15 pound weights depending on what you are most comfortable with. No weights are needed - but challenge yourself! YOU CAN DO IT PUT SOME BACK INTO IT! - Oh yeah I went there. 3 Reps, 15 Seconds Rest - Use 10-15 pound free weights Pulsing Sumo Squat - ​45 Seconds ----Pile position holding weights between legs with small low pulses Walking Forward and Backward lunges - ​45 Seconds ----Two walking lunges forward and two walking lunges backward repeatedly Donkey Kicks - ​45 Seconds Each Side ---On all fours place weight inside legs and light as high as possible Leg Lift in Rotating Circle - ​45 Seconds Each Side ---Remaining on all fours keep weight placed and rotate in outside circles Leg Bridges - ​45 Seconds Each Side ---Place one leg on coffee table or chair and rest weight on hips. Extend other leg to the side and push hips upward One Leg Deadlift - ​45 Seconds Each Side Lift one leg backward and while holding weights reach hands to feet Weight Throws - ​45 Seconds Place weight between legs and push hips forward will using momentum to lift weights Runner Stance Pulses - ​45 Seconds Each Side ---Place one foot on coffee table and in quick pulses reach other leg to runner's stance (no weights required pump those arms sister) Squat Jumps - ​45 Seconds ---Jump into squat and press down into squat with legs closed Lunge Leg Lift - ​45 Seconds Each Side ---Drop to lunge position then ex back leg upwards Find this and other workouts on dynamicvibes.us Follow Jacob Siwicki @jacobsiwickifitness, he will kick your butt!