booty burn!

timer

4 minutes

30 seconds

• Frog Bridge Up
• Bridge + Open Close Knees
• Reverse Leg Lift Pulses (R)
• Reverse Leg Lift Pulses (L)
• Squat Kicks
• Squat Forward
• Pile Jumps
• Squat Jumps

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

leggies & booty!!

timer

9 minutes

30 seconds

• Squats
• Plié Squats
• Glute Kickbacks (L)
• Glute Kickbacks (R)
• Lateral Leg Swings (L)
• Lateral Leg Swings (R)
• Squats
• Plié Squats
• Glute Bridges
• Butterfly Glute Bridges
• Can Openers (L)
• Can Openers (R)
• Squats
• Plié Squats
• Glute Kickbacks (L)
• Glute Kickbacks (R)
• Lateral Leg Swings (L)
• Lateral Leg Swings (R)

Stretch Time:

• Cobra Pose
• Glute Max Stretch (R)
• Glute Max Stretch (L)
• Lying Torso Twist (R)
• Lying Torso Twist (L)

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

hourglass booty!

timer

7 minutes

40 seconds

• Side & Back Lunge Variation (L)
• Side & Back Lunge Variation (R)
• Glute Bridges
• Glute Bridge + Open Close Knees
• Fire Hydrants (L)
• Fire Hydrant Circles (L)
• Fire Hydrants (R)
• Fire Hydrant Circles (R)
• Glute Medius Stretch

Stretch Time:

• Reclined Hero (L)
• Reclined Hero (R)
• Glute Max Stretch (R)
• Glute Max Stretch (L)
• Lying Torso Twist (R)
• Lying Torso Twist (L)

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

booty workout with emi & other

timer

10 minutes

45 seconds

• Air Squats + Arm Reach
• Squat Pulse
• Split Lunge (R)
• Split Lunge (L)
• Reverse Lunge
• Side Lunge
• Glute Bridge
• Glute Bridge Pulses
• Donkey Kick (R)
• Donkey Kick (L)

Stretch Time:

• Pigeon Pose
• Figure-Four Stretch (R)
• Figure-Four Stretch (L)
• Glute Max Stretch (R)
• Glute Max Stretch (L)
• Lying Torso Twist (R)
• Lying Torso Twist (L)

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

burn that thigh fat!

timer

11 minutes

45 seconds

• Scissor Kicks
• Sumo Squat Pulses
• Full Ballet Kicks (L) - 25 seconds
• Half Ballet Kicks (L) - 25 seconds
• Full Ballet Kicks (R) -25 seconds
• Half Ballet Kicks (R) - 25 seconds
• Knee Squeeze Glute Bridge
• Top Leg Circle (L) - 25 seconds
• Top Leg Lift (L) - 25 seconds
• Top Leg Circle (R) - 25 seconds
• Top Leg Lift (R) - 25 seconds
• Side Lunge (L) - 25 seconds
• Side Lunge (R) - 25 seconds
• Lying Single Leg Circle (L) - 25 seconds
• Lying Single Leg Circle (R) - 25 seconds
• Side-Lying Leg Circle (L) - 25 seconds
• Side-Lying Leg Circle (R) - 25 seconds
• Side Squat Kick
• Inner Lift (L) - 25 seconds
• Inner Lift (R) - 25 seconds
• Leg Rainbows (L) - 25 seconds
• Leg Rainbows (R) - 25 seconds
• Spilt Pulses
• Chair Pulses

After Stretch:

• Lizard Pose
• Quad Stretch
• Pigeon Pose
• King Pigeon Pose

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

inner thighs

timer

13 minutes

60 seconds

• Cross Kick
• Alternating Knee Bends
• Wide Squats - 40 seconds
• Squat Pulses - 20 seconds
• Inner Lift (R)
• Inner Lift (R)
• Inner Thigh Circle (R) - direction swap
• Inner Lift (L)
• Inner Lift (L)
• Inner Thigh Circle (L) - direction swap
• Side Scissors
• Cross Side Heel Scissors
• Bicycle Legs - direction swap

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

front thighs

timer

13 minutes

75 seconds

• Out Thrust
• Z Lean
• 3 Point Z Lean
• Bridge Up
• Rear Leg Raise (R)
• Rear Leg Raise Kick (R)
• Reverse Leg Lift Pulses (R)
• Rear Leg Raise (L)
• Rear Leg Raise Kick (L)
• Reverse Leg Lift Pulses (L)

After Stretch:

• Lizard Pose
• Quad Stretch
• Pigeon Pose
• King Pigeon Pose

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

HIP HIP

timer

15 minutes

60 seconds

• Standing Leg Kick (R)
• Standing Leg Kick (L)
• Side Squat
• Squat
• Fire Hydrant (L)
• Rear Leg Raise Kick (L)
• Rear Leg Rainbow (L)
• Side Hip Up (L)
• Fire Hydrant (R)
• Rear Leg Raise Kick (R)
• Rear Leg Rainbow (R)
• Side Hip Up (R)
• Bridge Up
• Bridge + Open Close Knees
• Frog Bridge Up