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LISS + BOOTY

By rachel mansi on January 11, 2017

LISS + BOOTY

Hey Girl!  Enjoy a nice long low intensity walk, run, or cycle for 30:00.

When you get back, go through the following booty workout.


Equipment Needed:

Just your BOOTY and your mat!

INTERMEDIATE/ADVANCED:  add a 5 lb weight behind your knee.


BOOTY BURNOUT

Stay on one leg for the entire bent leg series; a total of 6 movements.

Bent Leg Lift-Halfsie: 20 Reps (Left Leg)

Lift your leg + lower only halfway, then lift again.

Bent Leg Lift-Full: 20 Reps (Left Leg)

Lift your leg + lower all the way, then back up.

Bent Leg CrissCross-Halfsie: 20 Reps (Left Leg)

Lift your leg + lower halfway towards the outer side of your stationary leg, then back up.

Bent Leg CrissCross-Full: 20 Reps (Left Leg)

Lift your leg + lower all the way down towards the outer side of your stationary leg, then back up.

Bent Leg Combo: 20 Reps (Left Leg)

Lift your leg + lower towards the outer side of your stationary leg, then lift again + lower straight back down to starting position.  Repeat.
Bent Leg Hydrant: 20 Reps (Left Leg)

Lift leg straight out to the side, keeping it in a 90 degree formation, keeping abs tight + hips as square as possible.

NOW REPEAT THE BENT LEG SERIES AGAIN ON THE RIGHT LEG.


SIDE LEG SERIES

Stay on one leg for the duration of the Side Leg series of the next 7 movements, then repeat on the other leg.

FORM:  Line your torso up with the back of the mat, hinge at the waist by placing your feet at the front corner of the mat.

TECHNIQUE:  Keep your abs tight in order to keep your torso from moving all around.  Keep your torso as still as possible as you raise + lower your leg.

Side Leg Lift:  20 Reps (Left Leg)


Side Leg Bicycle:  20 Reps (Left Leg)

Do 10 Reps then Reverse your direction for 10 Reps.


Side Leg Mini Circles: 20 Reps (Left Leg)

10 rotations backwards, 10 rotations forward


Side Leg Extensions: 10 Reps (Left Leg)

Bring your legs to a 90 degree angle from your torso + 90 degrees at the knees.  Lift your top leg up to hip level.  Extend your leg straight out until fully extended, then back to 90 degrees.


Side Leg Knee Circles: 20 Reps (Left Leg)

Keeping your top leg at hip level, + 90 degrees, rotate your knee in a circular motion.  10 reps backward, 10 reps forward.


Side Leg Extension Circles: 20 Reps (Left Leg)

Now extend your top leg, at hip level, straight out from torso.  Rotate straight leg in little circular motions, 10 reps forward, 10 reps backward.


Side Leg Heel Lift: 20 Reps (Left Leg)

Keeping leg extended straight out from torso + at hip level, rotate toe to the floor, lifting the heel to the ceiling, then release + repeat.

NOW PERFORM THE ENTIRE SIDE LEG SERIES ALL THE WAY THROUGH ON THE RIGHT LEG.


Cool Down:

Stretch:  20 seconds in each position!  Stretch your lower body.