Before doing this workout do a 5 minute or longer warm-up.
Example: Jog in place, march in place while swinging arms, jump rope in place (with or without the rope), etc.
This is to prevent pulling a muscle or hurting yourself.
Exercise one: Jump Squats
Stand tall, then squat back like you are sitting in a chair.
--Make sure your knees do not pass up your toes--
Then jump as high as you can without putting too much pressure on your knees.
If this is painful for your knees or you cannot jump up quickly straight from the squat, stand up then jump. Start again.
Do 16 of these before moving on to exercise 2.
Exercise two: Donkey Kicks or Glute Squeezes
You can do these with your legs straight or your legs bent as shown.
If you lean forward on your elbows when doing this it is more comforting and stretches your butt muscles more.
Do 16 of these before moving on to exercise 3.
Stand tall with legs hip width apart, squat back like you are sitting in a chair. Do not let your knees pass your toes, or your form is off and the only result you'll get is pain.
Do 16 of these before moving on to exercise 4.
Exercise four: 16 Plie Squats
These are done like a regular squat only you put your legs shoulder width apart rather than hip. Same rule applies, do not let your knees pass your toes.
Do 16 of these before moving on to exercise five.
Exercise five: Mountain Climbers
Start in a push-up position. Bring your left knee to the inside of your left elbow, move back to starting position then do the same with your right side. The faster you move, the better the benefits. Do not let your hips sink in and keep your back straight. --This is a full body exercise {as if you couldn't tell}. You work your arms, core, butt, and legs.
(( By five, I mean do it in correct order and form until you have brought your right leg forward five times. ))
YOU'RE DONE. Yay, one day closer to a lifted booty.
You can do this again if you'd like, push yourself but don't hurt yourself.
You can use weights if you would like but they are not required.
I timed myself and I did this in 12 minutes.
That's not even 10% of a day, you can do this.
No equipment! Little time! No excuses!
jacobvanloon
turnnoffyourmind
titsay
prguitarman
romaincrisis
dededos
vaporwave
snowghoul
