We all want tight buns and firm thighs, but the truth is you have to work, well, your butt off to get true results.
This is a timed circuit – each exercise lasts for one minute with no rest in between. At the end of one circuit, rest for a full two minutes, then start from the beginning to complete 3 full circuits.
Booty-Busting Fat Burner Circuit
Start with a 5-minute dynamic warm-up.
Plyometric Side Lunges with Toe Touch – For these lunges, hop from side to side, shifting your weight from one leg to the other and as you switch, bend down to touch the ground just in front of your toe.
One Leg Squat – Balancing your weight on one leg, extend your other leg and arms out in front of you as you lower down into a squat. Perform this exercise on the same leg for one minute, then switch to the other leg for another minute.
Jump Rope – Boxer’s shuffle for 3-5 minutes.
Bridge Hip Lift – Lie on a mat in the bridge position, raise one leg into the air at a 90-degree angle with your hip, point your toe and raise your hip, pausing at the top of the exercise to lower down and lift up again. Your glutes should stay up off the floor throughout the exercise. Perform this exercise first on one leg for one minute, followed by the other leg. If you want to add an extra burn, raise up onto your toe for a calf raise as you lift the hip.
Reverse Roundhouse Kicks with Chair – Instead of bringing your leg in front of the body, you are going to work in the opposite direction to work your outer thighs. Standing in front of a chair, swing your leg up and over the back of the chair in an outward motion. Perform this exercise on one leg for one minute, then switch legs.
Jump Rope – Skip with high knees for 3-5 minutes.
Rest for 2 minutes and repeat.
Originally published @ FITLODE.COM