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5-Minute Workout: Brazilian Butt Lift

  • Chris Fanning

    Plie

    Minutes 0:00-1:00

    • Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out.
    • Tuck tailbone under and contract glutes.
    • Lower body into a plié squat as low as you can go without allowing knees to creep past toes.
    • Simultaneously raise arms to shoulder height in front of body, palms down. Hold for 2 seconds, then return to starting position.
    • After 20 reps, pulse at the bottom for 20 seconds.

    Watch the video: Get the complete Brazilian Butt workout here

     
  • Chris Fanning

    Touchdown

    Minutes 1:00-2:00

    • Stand with feet shoulder-width apart, toes pointed forward.
    • Squat down until knees are bent 90 degrees.
    • Step left leg back into a deep reverse lunge, placing right hand along outside of right thigh or touching the floor.
    • Raise left hand in front of face, palm facing out.
    • Return to starting position and repeat, alternating sides.

     

  • Chris Fanning

    Explosive Lunge

    Minutes 2:00-3:00

    • Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor.
     
  • Chris Fanning

    Explosive Lunge: After

    Minutes 2:00-3:00

    • Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor.
  • Chris Fanning

    Single-Leg Squat with Towel

    Minutes 3:00-4:00

    • Stand with feet together, toes pointed forward, arms at sides with right foot on top of a small folded towel.
    • Shifting weight to left leg, bend left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as is comfortable for a count of 4.
    • Slowly draw right leg back to start for a count of 4 while straightening left leg.
    • Repeat for 30 seconds; switch sides.
     
  • Chris Fanning

    Squat with Kick-Back

    Minutes 4:00-5:00

    • Stand with legs shoulder-width apart, arms at sides.
    • Sit back into a squat keeping weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending arms.
    • Return to start and switch sides.
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