Name: Playbook - David Kirsch - Sculpting and Shaping Your Butt and Legs
Uploaded: 2021-01-18T11:45:04.402Z
Duration: 5 min
Description: Sculpting and Shaping Your Butt and Legs

Βαλεντινη Χουστη

The perfect Butt & Leg Shaper - 5-minute body weight circuit that will shape, tone and sculpt the Butt and legs of your dreams!

1. Start in a plie squat position with your hands on your hips and your thighs parallel to the floor. 

2. Stay engaged in the plie squat as you waddle forward, stepping the left foot in front of the right, then the right foot in front of the left. keep your knees out and aligned with your toes, your weight on your heels, and your butt sticking down and out throughout the exercise. Take five total steps forward, then reverse. That's one rep. Repeat five times.

Platypus Walks

1. Stand in a "sumo" position with your feet slightly wider than shoulder width apart, knees bent, and body weight over your heels.

2. Take a large step sideways with your right leg, bringing your right knee in toward your chest and then over to the right in one continuous movement.

3. As soon as your right foot touches the ground, bring your knee back into your chest and complete a side kick, kicking your right heel out to the side. 

4. Lower your right leg to the floor, returning to sumo position. Squat down while keeping the weight in your heels and stick out your butt. Keep your knees directly above - not in front of - your toes. 

5. Spring up while thrusting your arms overhead. Land on your heels, rolling forward onto your toes. Repeat with a sump lunge and side kick with your left leg and another squat jump. Continue alternating right and left until you have completed fifteen lunges on each side and thirty squat jumps.

Sumo Lunge to a Side Kick with a Squat Jump

1. Start with your feet wider than shoulder-width apart and turned out at forty-five-degree angles, with your hands on your hips. As you squat down, simultaneously lift up your heels as high as you can. 

2. Return to starting position. That's one rep. Perform fifteen repetitions. This move is great for the otherwise hard-to-engage upper inner thigh.

Plié Toe Squats

1. Start with your feet shoulder width apart. Balancing in your right leg, bend at the waist and reach your left hand down to your right foot, extend you left leg straight behind you.

2. Keep both hips square during the movement. Return to the stating position. That's one rep. Perform fifteen repetitions on each leg.

Single Leg Deadlifts

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