BUTT & LEGS ALL DAY
6 MOVES. 30 SECONDS EACH. 3X. GO!!!
SQUATS
Sit back in your heels and keep that chest proud. Let that booty drop and squeeze those glutes at the top!
Do as many as you can in 30 seconds. GO!
*option to use 10-20lb weights
SQUAT HOLD
Drop those weights (if you had any) and hold that squat at your lowest point. Yes, it SHOULD burn. Keep that booty low for 30 seconds!
ALTERNATING REVERSE LUNGE (and rotate)
Alternate stepping one foot back at a time, dropping that same back knee down and twisting your torso towards that front bent knee. Stand back up and switch those legs. Go through these slowly and be mindful during each movement. 30 seconds starts now!
*option to use 1 10-20lb weight
SINGLE LEG DEAD LIFTS
Left foot stays planted on the floor. Keeping that left knee slightly bent, begin bending at the hip, extending your free leg behind you for balance. Back remains flat and your shoulders pulled back. Core should be engaged. Once your upper body is parallel to the ground and you feel a little stretch right where that Left hamstring and glute meet, you have found your sweet spot. Carefully begin to lift your upper body back up and lower your right foot back towards the floor (try not to touch the ground). This takes a decent amount of balance, so be sure to move slowly and mindfully. Do each leg for 30 seconds.
*Option to use one 10-20lb weight
SQUAT + KICK
Perform the same squat we did above, but add a single leg front kick as you come up from the squat. Be mindful to activate the standing leg while kicking your other foot forward. As always, keep those abs tight!
30 seconds starts now! Go, Go, Go!
QUICK FEET
Yep, you heard me. Move those feet as quick as you can!
Feel free to move those arms forward and back to keep that momentum going.
30 seconds and your done!!!