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Free Intense Workout

Booty Bootcamp

Intense   24 minutes

Target Areas: Lower Body

Equipment: Chair, Exercise Mat

Booty Bootcamp
Tags
Bodyweight Workouts Lower Body Workouts Chair Workouts No Equipment Workouts
Description

This explosive butt-kicker workout is going to work up a sweat and blast your glute muscles for an all around behind boost! There is no equipment required, but feel free to use an exercise mat for cushioning and a chair for balance. Make space and get started with this booty bootcamp.

Exercises

Set 1: 1 round
Butt Kickers
Effort: Moderate
Butt Kickers
20 seconds
Pop Squats
Effort: Moderate
Pop Squats
20 seconds
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Effort: Moderate
Jumping Jacks
20 seconds
Side Shuffles
Effort: Moderate
Side Shuffles
20 seconds
The Heisman Shuffle
Effort: Moderate
The Heisman Shuffle
20 seconds
Rest
Rest
20 seconds

Set 2: 2 rounds
Squats with Raised Arms
Squats with Raised Arms
20 seconds
Without much movement through your body, lift one leg to the side.
Lateral Leg Lifts
40 seconds
Hamstring Kickbacks
Hamstring Kickbacks
20 seconds
Rest
Rest
20 seconds

Set 3: 2 rounds
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
30 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
30 seconds
Transition
Transition
10 seconds
Lying Right Leg Back Circles
Lying Right Leg Back Circles
30 seconds
Lying Left Leg Back Circles
Lying Left Leg Back Circles
30 seconds
Glute Combo Kickback
Glute Combo Kickback
30 seconds
High Glute Kickbacks
High Glute Kickbacks
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
20 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
15 seconds
Half Cobra Pose
Half Cobra Pose
15 seconds

Set 4: 2 rounds
Snowboard Hops
Effort: Vigorous
Snowboard Hops
30 seconds
Ice Skaters
Effort: Vigorous
Ice Skaters
30 seconds
Surfees
Effort: Vigorous
Surfees
30 seconds
Side Lunge Shuffle Hops
Side Lunge Shuffle Hops
30 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Lunges with Rotation
Lunges with Rotation
30 seconds
Transition
Transition
10 seconds
Explosive Mountain Climbers
Effort: Vigorous
Explosive Mountain Climbers
30 seconds
Rest
Rest
20 seconds

Set 5: 2 rounds
V-Sit Crunches
V-Sit Crunches
20 seconds
Seated Leg Lifts
Seated Leg Lifts
15 seconds

Workout Discussion

27 Jun
Curtsey lunge was removed from this, why?
13 Oct
Good combination of motivating and moving exercises. get your leg workout and Booty Boost here
13 May
make sure you're not doing dragon lunges instead of curtsey lunges; you should be resting the top of your foot on the ground and sliding back into a curtsey! (from experience; i had to learn how to curtsey properly 😹)
13 Feb
Even though it says booty, you can def feel it the the legs the next day. Good for leg day. Well rounded lower body work out in my opinion.

Appears In

butt & legs
Butt & Legs
weight loss
Weight Loss

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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