Name: Playbook - Kololia Atoa - Glutes and Abs
Uploaded: 2023-05-08T16:17:52.091Z
Duration: 45 min
Description: Glutes and Abs

Soana

All you need is a resistance band for this at home BBL (: Hitting those cheeks and abs for a quick but effective workout. Every rep counts during shorter workouts, don't skip a single one.

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands behind  your head

Banded burpee

- Position yourself on your hands and knees, with a long band around your ankle 
- Keeping your leg in an extended position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes as a pulse

Banded pulsing donkey kicks

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (extended)

Banded Booty Burnnnnnn

- Keep your legs straight and together through the entire movement 
- Prop up on elbow to stabilize 
- Rotate your torso bringing your hands towards your feet
- Keep your core engaged

Oblique crunches

- Bodyweight reverse lunge
- Standing crunch, cross knee to opposite shoulder, engaging abs by rounding out the back to perform the crunch

Reverse lunge to diagonal crunch

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Glutes and Abs

Community

More workouts from Kololia Atoa