One Week Booty Workout

Der Sommer rückt immer näher und wir wollen euch unsere liebsten Po- Übungen zeigen, damit ihr am Strand glänzend ausseht! Sarah und ich haben beide Kalyla`s (Bikini Body Guide) durchgemacht (ja durchgemacht…das muss man wohl so sagen- es war wirklich hart). Aus diesem 12 wöchigem Workout Plan haben wir mittlerweile unsere eigenen kleinen Workouts kreiert. Heute teilen wir einen einwöchigen Workout Plan für euren Allerwertesten mit euch. Wir hoffen, es gefällt euch!! Probiert das Workout doch mal eine Woche aus und lasst uns wissen, ob es euch gefällt! Eins können wir euch versprechen, Muskelkater ist garantiert. Abwechslung ist essentiell beim Training und daher ist das Workout nicht für 4-6 Wochen am Stück gedacht, sondern für zwischendurch, als Ergänzung, geeignet. Unten findet ihr die Übungen kurz erklärt. Für alle Übungen braucht ihr kein Fitnessstudio! Schnappt euch am besten eure liebste Sportfreundin, denn dadurch werden alle sportlichen Aktivitäten leichter und machen mehr Spaß!

Die richtige Ausführung ist super wichtig

Schaut euch gern zu den Übungen Videos an, wenn ihr damit nicht vertraut seid. Wichtig ist wie immer eine korrekte Ausführung! Videos findet ihr zum Beispiel hier. Nachdem wir das Kayla Programm durch hatten mussten neue Trainings auf den Plan und Anne von Bodykiss hat einige sehr gute Workouts umsonst online gestellt ! Sie ist dazu noch super lustig und motiviert dich während des Workouts bestens und erklärt die Übungen gut. Wenn ihr also ein bisschen mehr Hilfe bei den Übungen braucht, dann sind ihre Workouts vielleicht genau richtig für euch.

Hier haben wir für euch unsere Lieblingsübungen für den Sommer zusammengestellt. Probiert doch mal diese eine Woche aus ;). Wenn ihr es zusammen probiert ist es sicher leichter als alleine. Und was uns am meisten motiviert ist die richtige Musik! 

 

♥ SONNTAG IST CHILL OUT DAY

 

Summer is coming so soon girls! 

Add a Twist to Your Workout with This Booty Exercise Routine

Let’s be massively obvious for a second: Exercise is good for you. And for your booty! This is why we want to share our favourite butt workout with you. Together Anna and I did THE Bikini Body Guide workout by Kayla Itsines, which was honestly very tough! But we learned a lot from this workout plan and want to share our experience -that we definitely gained- with you. This butt workout is a combination of different exercises to get a nice sexy booty.  Try it out for one week and let us know how you feel about it! We guarantee you’ll be feeling the burn in a few minutes..This workout is to combine with other workouts not to continue for some weeks. Because variety in workouts is the most important thing to remember. The body needs 

Super important:

Pay attention that you do the exercises precisely to avoid injuries! You can find some tips for correct execution here: http://www.bodybuilding.com/exercises/list/index/selected/a

 

 

Exercises

Sumo Squat 

A Start in a sumo squat position, legs wider than hip width apart, tailbone down. Reach right arm overhead to left side.
Reach left arm overhead to right side. Continue alternating.

Squats

Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.  Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.

Squat Jumps
 
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control. Do two to three sets of 10 reps.
 
Burpee 
Start in a push-up position. Lower into a push-up.
Push up and jump feet to meet hands.
Jump back out to push-up position. Continue.
 

Glute Bridges/ Butt Lift (Bridges)

Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in.

Jump Lunges

Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

Walking Lunges

Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle. Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This completes two reps. Repeat.

Donkey Kicks (10 each side)

Get on all fours with your hands shoulder-width apart and knees straight below your hips. This is your starting position. Keeping your knee bent, foot flexed and abs tight, lift your right leg straight up behind you until your thigh is parallel to the floor. Bring your leg back down to starting position. Repeat.

Wenn ihr noch Fragen zum Plan habt, meldet euch gern! Wir hoffen es gefällt euch!

Alles Liebe

Anna und Sarah

Download Workout Plan

 

♥ SONNTAG IST CHILL OUT DAY

 

 

Summer is coming so soon girls! 

Add a Twist to Your Workout with This Booty Exercise Routine

Let’s be massively obvious for a second: Exercise is good for you. And for your booty! This is why we want to share our favourite butt workout with you. Together Anna and I did THE Bikini Body Guide workout by Kayla Itsines, which was honestly very tough! But we learned a lot from this workout plan and want to share our experience -that we definitely gained- with you. This butt workout is a combination of different exercises to get a nice sexy booty.  Try it out for one week and let us know how you feel about it! We guarantee you’ll be feeling the burn in a few minutes..This workout is to combine with other workouts not to continue for some weeks. Because variety in workouts is the most important thing to remember. The body needs 

Super important:

Pay attention that you do the exercises precisely to avoid injuries! You can find some tips for correct execution here: http://www.bodybuilding.com/exercises/list/index/selected/a

 

 

Exercises

Sumo Squat 

A Start in a sumo squat position, legs wider than hip width apart, tailbone down. Reach right arm overhead to left side.
Reach left arm overhead to right side. Continue alternating.

Squats

Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.  Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.

Squat Jumps
 
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control. Do two to three sets of 10 reps.
 
Burpee 
Start in a push-up position. Lower into a push-up.
Push up and jump feet to meet hands.
Jump back out to push-up position. Continue.
 

Glute Bridges/ Butt Lift (Bridges)

Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in.

Jump Lunges

Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

Walking Lunges

Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle. Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This completes two reps. Repeat.

Donkey Kicks (10 each side)

Get on all fours with your hands shoulder-width apart and knees straight below your hips. This is your starting position. Keeping your knee bent, foot flexed and abs tight, lift your right leg straight up behind you until your thigh is parallel to the floor. Bring your leg back down to starting position. Repeat.

 

Download Workout Plan

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