5 Day Booty Blast

 5 Day Booty Blast

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Posted by Taylor Oakes

















We’ve been focusing lots on working those butts in time for bikini season…and we’re not done yet!
 So we've designed a 5 Day Booty Blast mini challenge!
Detailed descriptions of all the moves are available in detail here and here.

Quick Demos


Shoulder Bridge: Lie on your back in neutral spine, with your knees bent and feet on the floor. Your legs are hip distance and parallel. Your arms are extended along your sides. Press the backs of your arms into the mat. Inhale: Press down through your feet to lengthen your spine and press you hips up. Come to a bridge position on your shoulders with your knees, hips and shoulders in one line. Exhale: and lower down – returning to neutral spine. That’s one rep. (Yes it does look like you’re humping the air. So if you feel slightly embarrassed – you’re probably doing it right)

One Legged Bridge: Following the same steps as above, laying in neutral spine, you will bring one leg up into a table top position. Keeping one foot planted on the floor and the other leg at 90 degrees, rise up into that bridge position on the inhale and lower down on the exhale. Repeat for both legs.
Plie Squats:
Jump Lunges:

Donkey Kicks:

Clam:

Fire Hydrant:

Full Squat:

Mountain Climbers:
)

Monday

30 Shoulder Bridge
40 Plie Squats
30 Jump Lunges
40 Full Squats
30 Mountain Climbers
40 Donkey Kicks (each)
30 Shoulder Bridge

Tuesday

50 Shoulder Bridge
40 Jump Lunges
50 Donkey Kicks (each)
60 Full Squats
40 Clams (each)
50 One Legged Bridge (each)
50 Shoulder Bridge

Wednesday

70 Shoulder Bridge
70 Full Squats
60 Donkey Kicks (each)
40 Mountain Climbers
60 One Legged Bridge (each)
70 Plie Squats
70 Shoulder Bridge

Thursday

90 Shoulder Bridge
60 Plie Squats
80 Donkey Kicks (each)
50 Mountain Climbers
80 Full Squats
60 Fire Hydrants (each)
90 Shoulder Bridge

Friday

100 Shoulder Bridge
90 Donkey Kicks (each)
70 Plie Squats
50 Jump Lunges
70 Fire Hydrants (each)
90 Full Squats
100 Shoulder Bridge




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