Name: Playbook - Ida Jemina - Booty Lift Cardio
Uploaded: 2023-12-11T13:22:07.430Z
Duration: 45 min
Description: Booty Lift Cardio

Wendy

Delfi

Rashida

It was amazzzzing but at the beginning I started to breat heavily but I made it until the end and add some abs wowo amazing feeling after the work it’s done 💪🏻

Isa Flores

I love it, hard, good and effective 🙌💪

Malene Dreyer

Lula

Merry Christmas Ms. Jemina, thank you for the sweat. Best gift ever!

Leticia Lopez

Do good I love it, your workout is so good, effektive and fun 💪

Audrey

Oh you are going to love this booty lift cardio session!  No need to go running - we can do everything at home!  This improves your cardiovascular fitness, burns calories and keeps your heart healthy and happy.  Keep a nice MEDIUM PACE when doing these exercises since we're going to move for 42 minutes. Let's do this!

- 12 exercises x 3 rounds
- 45 sec each exercise
- 15 sec break between the exercises to have time to breath and prepare for the next exercise
- You can take a longer break in between rounds to take a sip of water if needed

Equipment: bodyweight

Use #trainwithida on IG so I can support you and see you crushing it!

Oh you are going to love this booty lift cardio session! No need to go running - we can do everything at home! It improves your cardiovascular fitness, burns calories and keeps your heart healthy and happy. Keep a nice medium pace when doing the exercises. Let's go!

- 12 exercises x 3 rounds
- 45 sec each exercise
- 15 sec break between the exercises
- You can take a longer break between the rounds if needed

- Take a step forward while lowering down and bring the other leg forward as well to a wide squat position
- Step back with one leg and come back up while bringing the other back as well to a narrow stance position

Down Down - Up Up Steps

-Stand with your feet hip-width apart. Sit your hips back and down into a squat position. 
-Jump straight up into the air and land softly with your feet crossed and quickly jump the feet back to hip width and return your body back into the squat position.

Criss Cross Pop Squat

- Start with your hands and feet on the floor
- Push your hips up as high as possible
- As you come up engage your core
- Keep your arms fully extended throughout the entire exercise

Crab hip trusts

- Lower down with one leg to a rear lunge position and come back up while lifting the leg behind you upwards by engaging the glutes
- Switch legs and perform with the other side

Rear lunge to kickback

- Run on the spot while kicking the glutes with your heels
- Punch the air in front of you as you run

Butt Kick Run with Punches

- With hands behind your head step back to a rear lunge with one leg
- Come back up and perform with the other leg

Prisoner Reverse Lunge

- Shuffle sideways with two side steps
- Step to the side with the outer leg and lower down to a side lunge position
- Come back up and repeat to the other side

Shuffle to Side Lunge

- In a squat hold position punch the air with alternating arms

Squat hold with punches

- Hop bringing your hands in front of you crossing each other and crossing your legs simultaneously
- Hop and return to the initial position

Crossbody jumping jacks

- In a squat hold position diagonally tap back alternately with your toes

Squat tap backs

- In a high plank position lift your hips up while reaching for your knee with the opposite hand
- Repeat to the other side

Plank Knee Tap

- Lie on your back
- With alternating legs perform a single leg glute bridge as if marching by engaging the glutes

Marching Glute Bridge

Booty Lifting Cardio

Booty Lift Cardio

I loved this leg workout. Great way to start the day

Sharyl

Nanine

BEFORE WEEKEND LEG CIRCUIT!🙌🏽

Only had time to do two rounds but feel soooo good thx!

Emily

Sara

Ihan paras tähän perjantai iltaan. Kiitos ❤

Nina

Cardio at home 30 minutes - calorie burn!

Heart rate is up! Great short workout 🙂.

Michelle

Sjofn Maria

Lilia

15 min Whole Body Circuit

Loved this workout! Was a great way to move my body after being on holiday.

Amazing! Short but effective 🍑🥵 loving this everyday can’t wait for the new challenges!! 💕

Hanne Vuorenmaa

Cardio at home 24 minutes

Felt like a tough glute workout as opposed to cardio.

Tina

Glutes and Cardio AMRAP

Olga

20 min Banded Ladder HIIT Workout

Johanna

I like doing even just one round of your HIIT workouts as a finisher at the end of a strength workout when I have a few minutes. Amazing workouts as always!

Booty Lift Cardio

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