100%(4)4 out of 4 people found this document helpful
This preview shows page 29 - 33 out of 57 pages.
SPLIT SQUATPRIMARY:GLUTES SECONDARY: HAMSTRINGSEXECUTION METHODAssume a staggered standing squat position with one leg forward and a little bit to the side. Focus all of your weight on the front leg.Keeping your back arched, squat down bringing your hands to come down over the front leg. Don’t let the front knee go over the toe.Squeeze straight up and out of the squat.27SAVE 20% OFF COUPONCODE: VSBOOTY2
BODY WEIGHT CIRCUITThe following Circuit will allow you to focus on your glutes, while also working every other major body part. In addition, the circuit is aerobic, meaning that you will churn through the calories as you’re doing it.Perform each exercises for 30 seconds, then move directly to the next one. Don’t rest until you’ve done all 8 exercises. Then give yourself exactly two minutes before you do the whole thing again. Work up to 4 circuits for a totally ass-kicking experience.1232BELT KICK SQUATSPRIMARY: LOWER ABDOMINALSEXECUTION METHODAssume a normal squat position with hands on hips and feet shoulder width apart. Squat down until the hamstrings are parallel with the floor. Keep the knees behind the toes.As you stand back up raise your left leg with a kick directly out in front of you. Exhale as you kick.1SKIPPING28SAVE 20% OFF COUPONCODE: VSBOOTY2
4MOUNTAIN CLIMBERSEXECUTION METHODStarting in the plank position (extended arms on the floor, shoulder width apart, body flat, legs straight and together), as if you were starting a sprint. Now alternate bringing your knees to your chest, going as quickly as possible. Keep your back flat and but down.3PUSH UPSEXECUTION METHODSet yourself on the ground, face down with your hands slightly wider than shoulder width apart. Your feet should be touching. Keeping your body in a straight line, rise up so that your arms are fully extended. Tense your buttocks and tighten your abs to prevent your butt from lifting you into a ‘v’ position. Look straight ahead rather than down. Now steadily lower yourself until your elbows are at a 90-degree angle. When your chest touches the floor, explode back up to the start position. 29SAVE 20% OFF COUPONCODE: VSBOOTY2
125BULGARIAN SPLITPRIMARY: GLUTES / THIGH SECONDARY: COREEXECUTION METHODPosition a platform, stool or table that is about 16 inches high directly behind you. Place one foot on the platform with the other leg directly in front of you.Squat down directly, keeping a tight core. Keep your knee directly over your foot. Bring the rear knee down as far as you can. Exhale as you push back up with the thigh.6REVERSEEXECUTION METHODPosition yourself in front of a low bench facing away with your hands behind you resting on the bench. Your hands should be about 6 inches apart and your legs extended in front of you so that your body forms a straight line.