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7-Minute Workout: Booty Boot Camp

FI100105FTTIM002_2.jpgTwo-Part Squat

Minutes 0:00-1:00

Targets: Gluteus Maximus and Medius, Quadriceps, Hip Abductors

  • Stand with feet wider than hip-width apart, toes turned out.
  • Squat down until thighs are parallel to floor.
  • Hold for 3 counts.
  • Next bend knees to lower 4 more inches.
  • Come up to the point where your thighs are parallel and hold for 3 counts.
  • Repeat.

 

 

 

 

FI100105FTTIM003.jpgArabesque

Minutes 1:00-2:30

Targets: Gluteus Maximus, Hip Abductors

  • Stand with feet hip-width apart, right arm reaching toward ceiling.
  • Extend right leg back and lift 5 to 7 inches, knee facing floor and toes pointed.
  • Lower and repeat 15 times.
  • Do 15 reps with your knee facing out to the right.
  • Repeat on left.

 

Side-Extension Squat

Minutes 2:30-3:30

Targets: Gluteus Maximus and Medius, Hip Abductors

  • With feet shoulder-width apart, squat down 90 degrees.
  • Stand, lifting right leg to hip height at side.
  • Hold for 3 counts, then come down.
  • Repeat 30 times; switch sides.

FI100105FTTIM001small.jpgButt Kicker

Minutes 3:30-4:30

Targets: Gluteus Maximus and Medius, Hamstrings

  • Get down on all fours and lift right leg to hip height with foot flexed, knee bent 90 degrees.
  • Extend leg as if you were stamping an imprint of your sole on the ceiling.
  • Return leg to hip height and repeat for 30 reps; switch sides.

 

FI100105FTTIM004.jpgButt Lift

Minutes 4:30-6:00

Targets: Gluteus Medius, Hip Adductors

  • Lie faceup with knees bent, feet hip-width apart.
  • Lift butt and bring knees together.
  • Hold for 2 counts, release knees, and lower butt to just 1/2 inch above floor.
  • Repeat 30 times.
  • Without coming down, do one more round of 30 with knees apart.

FI100105FTTIM005.jpgLeg Lift

Minutes 6:00-7:00

Targets: Gluteus Maximus and Medius, Quadriceps, Hamstrings

  • Lie faceup with knees bent, feet hip-width apart.
  • Extend right leg 4 inches off floor.
  • Lift hips 6 inches, then lower to 1/2 inch above floor.
  • Repeat 20 times; switch legs.
 

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