6 Moves + 100 Reps = The Best Booty Burn of Your Life

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Need to shape up your backside here is a workout of six moves, all targeted at your tush. Even that is intense, don’t give up

  1. Jump Squats

Instructions:

–           Starting position – in an athletic stance with arms bent with hands at chest level and feet shoulder-width apart and knees bent – come into a full squat.

–           Jumping up as explosively as you can, try to reach the ceiling.

–           Landing, lower back into the squat position, to complete one rep.

Perform: 15 Reps

  1. Deadlift

Instructions:

–           Starting position – Standing position with a pair of medium-weight dumbbells in each hand, your knees slightly bent and arms at your sides.

–           Keeping arms and knees in the same position, slowly bend at your hip joint (not your waist), and lower the weights as far as possible and almost touching, your legs, while the back should be straight.

–           Squeezing your glutes, slowly pull yourself up, completing one rep.

Perform: 10 Reps

  1. Lunge Skips

Instructions:

–           Starting position – Come into a lunge with your right leg back.

–           Swing your right leg forward to hop up on your left foot,

–           Land softly back in a lunge to complete one rep.

Perform: 20 Reps (10 on each side)

  1. Sumo Squats

Instructions:

–           Starting position – in a wide stance with your hands behind your head for more core work or at your chest for a modification, your knees turned out and your toes pointed outward at 45-degree angles.

–           Bending your knees lower your pelvis until your thighs are parallel to the floor (knees are at 90 degrees). Keep your knees in line with your second toe and back leant forward.

–           Pressing through your heels, straighten your knees and return to starting position. That completes one rep.

Perform: 15 Reps

  1. Bent-Knee Donkey Kicks

Instructions:

–           Starting position – on all fours

–           Keeping your right knee at a 90-degree angle raise your leg slowly behind you until your thigh is almost parallel to the floor.

–           By squeezing your glutes, pulse your flexed foot toward the ceiling, keeping your back perfectly still in a neutral spine. Perform a small motion

–           Returning to starting position complete one rep.

Perform: 20 Reps (10 on each side)

  1. Single-Leg Bridge Kicks

Instructions:

–           Starting position – Laying on your back, place your hands on the floor by sides, bending one leg and lifting another leg off the floor.

–           Pressing your heel into the floor, raise your pelvis up and keep your body in a stiff bridge position.

–           Lowering your body slowly to the floor complete one rep.

Perform: 20 Reps (10 on each side)

Source, Original Article: www.popsugar.com