Killer Butt Workout😻💦 by sydney 🌚 - Musely
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Killer Butt Workout😻💦

posted in Health & Fitness
04/07/2015
  • BODYWEIGHT DEADLIFT
    (single leg)

    Primary muscle: Lower Back

    Difficulty: Medium

    1. Stand straight with feet narrower than shoulder width apart.
    2. Without much hip moment, lower yourself until hands are around shin level. Hold for one second. Return to starting position.

    Sets: 2 Reps: 15

  • BODYWEIGHT SQUAT AND CALF RAISE

    Primary muscle: Quadriceps

    Difficulty: Medium

    1. Stand straight with feet shoulder width apart. Adjust feet to face slightly outwards.
    2. Lower yourself by bending your knees. Your back is straight throughout the whole movement. Stop when your thighs are parallel to the ground.
    3. After returning to the starting position, lift your calves by tiptoeing. Hold for one second. Return to starting position again.

    Sets: 1 Reps: 30

  • BODYWEIGHT JUMP
    (high knee)

    Primary muscle: Quadriceps

    Difficulty: Medium

    1. Stand tall with your back straight. Keep your hands at your sides.
    2. Bend knees slightly
    3. Jump as high as you can. Bring your knees towards your chest

    Sets: 1 Reps: 30

  • BODYWEIGHT IRON CHAIR

    Primary muscle: Hamstring

    Difficulty: Easy

    1. Stand straight with your feet shoulder width apart. Lower your body by bending your knees. Keep your back straight. Stop when your thighs are parallel to the ground. Hold for as long as possible.

    Sets: 1 Reps: 1

  • BODYWEIGHT LUNGE
    (on toes)

    Primary muscle: Quadriceps

    Difficulty: Easy

    1. Stand on your tiptoes with one foot forward and one foot behind.
    2. Lower yourself by bending your knees. Stop when your thigh are parallel to the ground.
    3. While maintaining tiptoes, take a step forward.
    4. Lower yourself by bending your knees. Stop when your front thigh is parallel to the ground. Hold for one second.

    Sets: 2 Reps: 30

  • BODYWEIGHT LUNGE
    (alternating sides)

    Primary muscle: Quadriceps

    Difficulty: Easy

    1. Stand straight with feet shoulder width apart.
    2. While keeping your back straight, step to your side with one foot and lower yourself by bending your knees. Stop when your front thigh is parallel to the ground. Hold for one second.
    3. Return to starting position.
    4. While keeping your back straight, step to your side with your other foot and lower yourself by bending your knees. Stop when your front thigh is parallel to the ground. Hold for one second. Return to starting position.

    Sets: 1 Reps: 40

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