Keep your abs nice and tight the entire time for best results.ĭownward Dog with Leg Raises – The Downward Dog position gives you extra range of motion so that you can get an extra squeeze out of the glutes. Use nice controlled movements and those glutes will be protesting (don’t listen to them, you know what’s best).īoxer squat – The dipping motion and pressing up on your toe on each side incorporates the calf and oblique muscles. Traveling Lunge Squats – This dynamic move not only hones in on the glutes and thigh muscles, it also engages your core because of the balance required to move from the lunging position, back to the squat.ģ Point Stutter Squats – There’s no need to tell you exactly where you’ll be feeling the burn during this move. You can increase the difficulty of this routine and the number of calories burned by adding extra resistance (dumbbells, medicine ball, etc) In the thirty minutes of this video, we estimate that you can burn 240 - 330 calories. Stay on the week two program until your legs are where you want them, then drop back to doing this routine twice a week to keep your legs defined and firm.īecause this routine uses the large muscles in the butt and legs it burns a lot of calories. On days three and six (the “break” days), do a longer cardio session of 45-60+ minutes we suggest 15-20 minutes on a stair climber, 15-20 minutes walking on a treadmill with incline, and 15-20 minutes of cardio intervals to burn the most calories and see results even faster. In the second week, build up to doing this video 4 times a week where you do this workout on days one, two, four, and five, along with a short cardio session (15-30 min) each day. You may want to do only one set of each exercise for your first try. The first week, do this routine only three times with at least one full day break in between (do light cardio on your break days). If you want to see results fast, the Booty Boot Camp works, if you just follow these recommendations. On top of this, these exercises will build muscle content (if you don’t have it already) to create definition and shape so that your legs will taper from the thigh in towards the hip and knee, giving you the smooth curve through the quadriceps and hamstrings that is most often associated with dancers legs. This helps to slim down the legs, hips and butt. This program works by using the large muscles in the legs to burn off calories quickly to help you drop extra fat content. As an added bonus, many of these moves are dynamic enough that they also engage the core muscles (abs, lower back, obliques), as well. Specifically targeting the butt and legs, this Booty Boot Camp is designed to burn fat, tone, and shape to give you legs that will stop traffic. Boot camp routines are made with the purpose of burning a high amount of calories in a short period of time and getting results quickly, and this workout is no different.
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