3 BOOTY POPPIN' HOME WORKOUTS

Whether you're a parent running around after gorgeous little kidlets, a workaholic OR someone who just doesn't have a gym membership and just wants to be active, here are some workouts for you that will get your heart racing, those Kj's burning and you feeling like you can conquer the world after your workout. 

KILLER BOOTAY SUPERSETS. 
4 Rounds/15 Reps/1 Minute Rest between Rounds

A. SQUATS
Feet shoulder width apart, pretend there is a piece of paper between your feet and try to rip it - this will turn your knees out slightly and activate your bum. Add a pulse between each rep for extra burn factor.
B. BULGARIAN CHAIR LUNGES
Place one foot on a chair, other foot goes further in front, so your knee doesn't go over your toes.
Complete the reps for both legs.

A. GLUTE BRIDGE
Aka humping the air. Squeeze that ass at the top like you mad at it.
B. KICK BACKS
Kneeling on all fours, make sure your shoulders are in line with your hands, and your hips in line with your knees. Keep your core tight and push your leg directly back, keeping your hips still. Complete the reps for both legs.

A. SUMO SQUATS
Feet out wider than shoulders, point toes out. Make sure to keep your chest up, shoulders back and your core nice and tight and don't stick your bum out.
B. CURTSY LUNGES
Just like a lunge, but your leg goes to the opposite side. Get nice and deep, hands on hips and keep that tummy tight. Complete reps for both legs.

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TABATA BUM BUM
20 Seconds ON/10 Seconds OFF
Repeat each round 4 times

Round 1
Skaters
Squat Jumps
Lunge Kicks
Mountain Climbers

Round 2
Froggies
Squat Pulses
Russian Walks
Donkies

Round 3
Side to Side Lunges
Chair Step Ups
Squat
Deep Squat Walk
 

BOOTY BURNER
Repeat each exercise group 3 times

10 Deep Broad Jumps > 20 Froggies
10 Squats > 20 Walking Lunges
10 Lying Frog Kicks > 20 Glute Bridges
10 Overhead Towel Sumo Squats > 20 Jumping Lunges

Enjoy ladies,

Lauren
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