8 move booty workout

 

Shape, tighten and lift your butt in just eight moves with this focused resistance workout from fitness model Janine Horsley. 

Warm-up (not pictured)

 

This dynamic warm-up will prepare your physique for essential moves. Consider it an investment.

2–3 minutes: (20 seconds each)

Commence with high knees, running in one particular spot for 20 seconds. Followed with butt kickers, with heels kicking back to touch your butt, for 20 seconds. Lastly, completely extend arms and legs in a marching position. Carry out jumping marches by jumping in sequence with arms and legs forward and back.

THE Exercise

1. Dumbbell step ups (7 to 13 kg)

 

3 sets x 12–15 reps (20 seconds’ rest)

 

 

Begin movement holding dumbbell at chest level with elbows tucked in. Place a single leg on a platform or bench and thrust up on to bench. The crucial to this movement is pushing off with the opposite toe on the floor just before lifting and maintaining weight on the heel on the bench when stepping down. Perform all the reps on the one particular side just before switching legs.

 

Words/workout: Janine Horsley (pictured)

Photography: James Patrick 

 


 

 

 

 

two. Kettlebell Overhead Squats (7 to 11 kg)

 

3 sets x 12 reps (30 seconds’ rest)

 

bootyworkout-kettlebelloverhead.jpg

 

Commence movement holding a kettlebell with each hands at waist level. When you are ready, engage core, lift kettlebell above your head, and squat parallel to the floor. The crucial to this movement is engaging the stomach and locking the arms overhead and exhaling as you energy up through the squat. Execute with toes slightly pointed out, shoulder-width apart. Maintain the arms totally extended above your head till you have completed all the reps for that set.

 

 

Words/exercise: Janine Horsley (pictured)

Photography: James Patrick 

 

 


 

 

3. Kettlebell Crossover Reverse Lunge (4 to 9 kg)

three Sets x ten reps (30 seconds’ rest)

 

bootyworkout-kettlesquat.jpg

 

Start off movement holding a kettlebell at chest level with both hands. Be sure to maintain elbows tucked at sides. As you begin, take one leg back into a reverse lunge position in a 45-degree angle although keeping an upright squat position. The essential to this movement is an upright position and gradually crossing your leg in a reverse lunge while dropping the knee in a straight line down. Be positive to cross gradually to keep your balance throughout the movement.

 

Words/exercise: Janine Horsley (pictured)

Photography: James Patrick 

 


 

 

 

 

4. Dumbbell Stiff-Legged Deadlift (9 to 13 kg)

3 sets x 12 reps (30 seconds’ rest)

 

bootyworkout-stiffleg.jpg

 

Start off movement with dumbbells at waist level. Keep a good posture with a slight bend in the knees and slowly decrease the weight to the front of your calves, and return to the top of your thighs. The key to this movement is a flat back and slow and steady lowering of the weights.

 

 

Words/exercise: Janine Horsley (pictured)

Photography: James Patrick 

 


 

 

5. Dynamic Speed Skaters (two.five to four kg)

 

three sets x 45-to-60-second intervals (with 30 seconds’ rest)

 

bootyworkout-skaters.jpg

 

Start movement with a single foot forward and one foot back. As you begin in motion, hop into a side lunge position, then spring off and do the same to the other side. The essential to this movement is not speed, but balance and coordination.

 

Words/exercise: Janine Horsley (pictured)

Photography: James Patrick 

 


 

 

 

6. Hamstring Ball Bridge (Physique weight)

3 sets x 30-second intervals (with 20 seconds’ rest)

 

bootyworkout-hamstringbridge.jpg

 

Begin movement lying flat on your back with your heels resting on the best of the balance ball. As you push down on the ball with your heels, pull the ball towards you and lift your hips straight up, and then gradually bring them down and let the ball move back to the starting position. The key to this movement is maintaining your shoulders flat on the ground and squeezing the glutes as you lift the hips. Slow and steady is the game.

 

Words/workout: Janine Horsley (pictured)

Photography: James Patrick 

 


 

 

 

7. Cable Kickbacks - two sets x 12–15 reps every single leg

(20 seconds’ rest)

 

bootyworkout-kickbacks.jpg

 

Attach the ankle loop to your ankle. Maintain an upright position with your upper physique. Grab the sides of the cable machine, and thrust your leg back, no larger than your waist level, and slowly bring it back with a slight knee bend forward to finish. The important to this movement is slowly squeezing the glutes as you thrust the leg back.

 


 

 

 

8. Smith Machine Standing Calves 3 sets x 15–20 reps 

 

(20 seconds’ rest)

 

bootyworkout-calfraises.jpg

 

Begin movement with Smith machine bar on your shoulders. Stand on a platform or step to raise and reduce your calves. The essential to this movement is a slow and full stretch on your toes and lower your heels to get the complete benefit of the stretch. It is not about the weight, a lot more the stretch and a slight pause at the prime of the movement. 

 

Words/exercise: Janine Horsley (pictured)

Photography: James Patrick 

Subsequent: Want to focus on your glutes? Activate them with this booty-constructing workout.

 

nomultithumb

 

 

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