That’s Amelia welcome to your 15 minute booty lift and sculpt we are going to be toning and lifting into the underbar yes I keep doing this because it burns all you need is a resistance band for this workout 15 minutes longer you have 30 seconds back-to-back no breaks this is part of your forty day summit shred and it is workout number.
Five but you can totally do this workout on its own if you want to get ready to burn let’s do this starting off by imprinting that’s fine ribcage down and roll we’re going to peel our way up into a bridge I want you to school use the butt muscles at 107 their maximum we’re just going to pump out nice and fast.
good work from here we’re going to tap the heels down digging them in squeeze those butt muscle then this time I’m going to pop up really feeling that other booty into the hamstrings griptape down tight.
Locked a native beat down from that we’re gonna drive the right knee in towards the chest followed by the left if i hook the right ankle over the left knee we’re gonna pump up here if you can lifting those hands up.
gooblat straight change dice pumping out nice and high from that when you go straight up into standing for me we have a micro bend in the knee you know push the leg back up 45-degree angle and they’re back into the center and keeping this knee.
Directly over the middle toe straight change good work from here staying in the same starting position we’re gonna step the foot out to the side nice and fast here we’re working that out of booties more.
Than the under bootie but all of them combined into one guys nice and fast knee over the middle toe straight into our lambdas are going to step the right foot back keep the left knee forward coming down low extending squeezing at the top.
amazing work from here I want you to take the leg behind you and it release just pump ups you should be feeling it on the standing leg here but also the back Fuli okay called tight chest open amazing like straight on to the other.
Side this time the right leg is forward we’re going for that lunge extend and squeeze that booty at the top note the core nice and tight sticking through that heel robbed and taking you need food which amazing like exactly the same as before.
With pumping up and squeeze day amazing work we now have our crop walk they’ve hit the bent through the knees pushing those knees really nice and wide squats at the end next up we’re going to repeat the first exercise we didn’t stand it okay reaching back and Center come up really pushing against that bad.
good removing the band around the ankles now and we’re going to repeat those crap walls just to the little fYI this is much harder hold your fat load no squat at the end just pushing out straight down onto the mat or that fan bike above the knees again we have some hamstring walkouts in.
A bridge digging the heels in walk the feet out and back in again hold them out for me guys squeeze that bar lift nice and high you can do it even hold hi or you can really reason hope head and quickly take the found off duty now I want you to come back up into a bridge position hover the left leg from that.
Yellow red you really control this movement guys one more rep for me then we’ll change sides okay straight change let’s go incredible work up onto all floors whoa.
Oh it’s burning okay I just want you to find a neutral spine the point where you can balance your own drinks on the lower back we’re going to start off by straightening out the opposite arm to leg keeping the core really nice and tight for me get from here we need to hover the right.
Leg and flex the foot okay I’m just going to start off with some mini pump ups tiny little movements and this donkey kick from that straight to the neck out we’re gonna walk over and back keeping the.
Core nice and tight and try not the hinge through that back there’s really nice to sculpting into the under booty last exercise here is a corner kick so at a 45 degree angle you’re pumping that leg up and it’s super important you flex the foot here to activate the posterior chain so basically the muscles down the.
Back of the leg rather than the front incredible work quickly loosen up that spine again and we’re going to repeat on the other side so flex that foot taking that leg over and across we’re going to arc again really smooth.
Movement here incredible into those corny kicks so again you want the foot flexed pumping up a 45-degree angle.
amazing where we’ll need to quickly pop that band back above the knees okay we’re up into standing we were finishing up with just two minutes okay we’re sewing in there then those knees I want you to push out Bend push out they’re coming low into that squat okay.
Hold in a spot feet shoulder distance apart hold low keep the knees wide we can do it knees wide wide wide okay ten seconds left I want you to pump out at at who straight down onto the map with finishing up with one of our first exercises come on up into a bridge.
Put the left ankle over the right knee and up we come if you can the arms are up really squeeze that booty at the top let them and hold at the top come on give me two more just to make sure we’re even okay now we change let’s go.
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I was wrong thought you’d never leave me guess I would starve