Workout and helpful advice. Add this tutorial to your favorites it will guide you when you train! 5,4,3,2,1. Readyé Go! If you are unable to complete this movement, bend your legs less. Don't exceed the tip of your foot with your knee during the lunges and squats. Don't touch the floor with the knee of the back leg during lunges. Don't bend your head, try staring at a fixed point in front of you. 5,4,3,2,1. Stop! Next Exercise: Squat + back cross lunges.
5,4,3,2,1. Readyé Go! If you can't do it, try bending less the leg in the descent phase. Don't exceed the tip of your foot with your knee during the lunges and squats. Don't touch the floor with the knee of the back leg during lunges. Keep your abs and butt constantly tight to stabilize the spine and prevent injuries. Switch side in the shortest time possible. Go! Don't bend or curve your back by keeping your abs constantly tight. Don't bend your head, try staring at a fixed point in front of you.
5,4,3,2,1. Stop! Next Exercise: Sumo Squat. 5,4,3,2,1. Readyé Go! If you can't do it, try bending less the legs. Be sure not to raise your heels off the floor. Don't bend or arch your back, keep it constantly straight to avoid problems. Keep your abs tight throughout the workout. 5,4,3,2,1. Stop!
Next Exercise: Butt bridges with leg opening. 5,4,3,2,1. Readyé Go! If you can't do it, don't open your legs after the lift. Never put your butt on the ground during descent, in order to keep contraction constant. Be sure not to raise your shoulder blades off the floor during the exercise. 5,4,3,2,1. Stop! Next Exercise: dumbbell floor press. 5,4,3,2,1. Readyé Go!
If you can't do it, try using lighter weights or not using them at all. Be sure not to lift your lower back off the floor, keep the abs constantly tight. Don't force your neck, keep your head still and resting on the floor. Be sure not to bend your wrist, your hands should be in line with your forearms. 5,4,3,2,1. Stop! Next Exercise: Dumbbell flys on floor. 5,4,3,2,1. Readyé Go! If you can't do it, try using lighter weights or not using them at all.
Don't arch your back, keep your abs constantly tight. Be sure not to bend your wrist, your hands should be in line with your forearms. Do not strain your neck and help to stare at a fixed point on the ceiling. 5,4,3,2,1. Stop! Next Exercise: Push up with knees on the ground. 5,4,3,2,1. Readyé Go! If you can not do it, try slowing down the pace. Do not bend your back on the way down, your head, shoulders, and hips must always be aligned.
This functional core exercise using the Bosuis called the Superman. Now this is a great exercise to strengthen your core, your lowerback, your glutes and we can really add an extra inch to our posture. So just come ondown to your Bosu, place your hips right over the center, and we have three levels here.So the first level is bringing the arms down alongside your body. Your palms are liftedup, pull your shoulder blades back and down. Bring your feet about hipwidth apart fora good base. Inhale to prepare and then exhale as you lift up, squeezing your lower backand your glutes and then lower down. Inhale to prepare, exhale lift up, inhale lower down,and exhale lifting up. Now, to make it a little
bit more challenging, place your hands behindyour ears, and if you want to make it even more challenging, extend your arms overhead.Then when you're finished doing about 30 seconds to a minute of the Superman, then rest. Thatis the Superman on the Bosu.
8 Minute Butt Workout TOTAL GLUTE BURN
Hey, you guys! I'm Melissa Ioja for ATHLEANXXfor Women, and today I have a quick glute workout for you to do. Come on, let's go! Set your timers for eight rounds, ten secondsof rest, and 50 seconds of work. If you want to double this, please do, if you have thetime. 16 rounds, 10 seconds rest, 50 seconds of work. We're going to start off on the ground.We're going to do a ceiling stomp. So, you're going to get on all fours â€“ wedon't need this yet â€“ and you're going to put one foot up and you're going to stompthe ceiling. It's just a small movement. Your knee isn't coming down that far. I don'twant this swinging motion.
Just stay right here and hold it and squeezeit. That is exercise number one. So you'll do that for 50 seconds. Number two, we'regoing to switch legs and you'll do the same thing. Just make sure you contract it andgo as high as you can. Number three, now we're going to need thissucker. You're going to get on your back and you're going to put this across your hips.Knees bent, you're going to put one foot up in the air and you're going to drop and lift.So you're going to push through your heel. That's it. Your toes can even come up off the ground.You're going to just go up, down. Okayé Then
exercise number four, we're going to switchand you'll do the same thing. Keep the weight across your hips and thrust your hips up intothe air, pushing through your heel. That burns. Okay, then we're going to hold the squat.So for 50 seconds I want you to hold a squat. If you would like to use weight you can. You'rejust going to hold it, just here, for 50 seconds. If it starts to get hard, drop the weight,get back down and hold it. Then, because it's now about to get reallyhard, we're going to do squat pulses. Now it's a small movement up and down. That isnumber six. So number five, you're holding the squat. Number six, you're doing squatpulses. Number seven, plan kick ups. I love
this exercise. On your elbows you're going to kick your footup to the air, point your toe, and hold it for just a second. Then alternate. Your lastexercise is Superman. I like this one because it targets your glutes, and also up here,and strengthens your back. So, what you want to do is extend your armsand your legs, and you're going to squeeze it at the top for just s second, and thenrelease. Then up, release. Those are your eight exercises. Good job! All right, I hopeyou guys enjoyed that. That is a burner for sure, even in just eight minutes.
If you'd like to double the workout then setyour timer for 16 rounds and you can get double the burn. Awesome job you guys! I will seeyou next time. I am Melissa Ioja for ATHLEANXXforWomen .