Name: Playbook - Michelle Siegel - Bootylicious
Uploaded: 2021-01-18T11:49:17.103Z
Duration: 10 min
Description: Bootylicious

Ellen

Cris

Want a FIRMER TIGHTER HIGHER butt 🍑🔥💕??? Then this is for YOU! 

You can make this a bodyweight routine only but a miniband, resistance band and kettlebell are recommended for greatest results! 

⏱ One circuit is around 8 -9 min long (7 min for the exercise without brakes). I recommend you do 2-3 rounds or whatever you have time for 

Show me how you did and tag me on insta @thesweatboxinc so I can put you into my stories ❤️🙏. 

Please leave a comment and tell me what you would like to see more of. I’m here to help you get in the best shape of your life 👊

Maintain tension on the band at all times activating your abductors. 

Do this move without a band for beginners.

Banded Squat Hamstring Curls

Take 3 C steps toward then 3 backward. 

Stay in a hover/semi squat at all times

Banded C-Walks

Start this move with bodyweight only on the ground. 

Then build up to adding a weight and as you get better, step on blocks or boxes for increased stretch.

Raised KB Squat/Deadlift

Try to stand on the stationary leg only. Keep the playing leg in the air. 

Both feet are facing forward. Pulse the band against the standing foot close to end range. 

45 seconds per side with a 15 second break to switch sides.

Banded Pulsing Adductions

Beginners: Start this exercise on the floor and work on proper ankle/knee alignment in a full hip turnout. 

As you get better, add a weight and step on a block/box for increased ROM (range of motion).

Raised KB Suma Squats

Maintain tension against the miniband. Have the toes point slightly inwards to increase outer thigh muscle activation. 

Beginners: lay on the floor with your head and torso and place your hands under your sacrum/butt. Do the leg work only and place the legs as close the the ground as you are able.

Banded Hollow Rocks

Bootylicious

christie

Paula

Day 1 - Booty and Core Challenge

Mimi

Day 2: Booty and Core Challenge

Day 3: Booty and Core Challenge

Sooo good but did not have all the equipment at home...

Awesome booty/core workout! I hope others don’t skimp out on the 10 minute runs between rounds. It’s a must!

Maria Abrahamson

🍑 Ballet Booty 2.0 🍑

I did it as a finisher I just could do one round it’s looks easy but trust me it’s not I am dripping on sweat 💦.
👍👍👍👍

Mirian

Booty Burn

Just got to watch this. It is fecking awesome. Can’t wait to get stuck back in when I get back from holiday!  Honestly your workouts should not disappear after 10 days, we all love them❤️

Teeny Woods

Booty ‘n Back

He makes everything look so easy and seamless. Great full body work out!

Fantastic workout👏🏻 Can’t wait to try it at the gym in the morning👌🏻 great tip with the apple😘

Bootylicious

Community

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