Booty Pop Siren Workout

Aug 31, 2012 by Tatianna

 

Hello My Lovies,

I hope you are having a wonderful week so far and still on top of that “Sharper Abs Challenge“. Today I have a really great lower body workout, it’s about 20 minutes long but it will make your Booty Pop! After I finished this routine I went for 10 minutes of interval running and finished with some stretching.

Always warm-up your body before beginning to exercise, some people on youtube have been asking me a lot lately if it’s necessary to warm-up, yes warm-up is a must! If you don’t warm-up your body your muscles wont’ work to their full potential and your joints will not be lubricated as they should be, not only that but you will be more likely to get injured.

Make sure to watch workout recap part of the video where I go over the proper form and beginners variation.

 

 

Workout Explanation

 

Always Remember – Watch Your Form not your timer!

In this routine I was using my Gymboss Timer, my 40 lbs Versa Fit bag, a chair and a balance ball. ( if you don’t have a balance ball, you can just use a chair for one leg bridges ).

This workout is divided into 3 parts, all 3 parts are only 5 minutes each. After each part you will complete 2 rounds of one leg bridges.

Part One

Set your timer for 1 interval to count down 5 minutes. There are only 2 exercise in this part and you will try to complete as many rounds in proper form as you can.

• Weighted Squat – 12 reps
• Bodyweight Jump Lunge – 12 reps

 

After the timer beeps, you will proceed into one leg bridges right away without taking a break. There are 2 rounds of:

• One Leg Bridges – 15 per side

 

Part 2

Your timer stays the same. In this part there is only one exercise and you will switch sides every time you completed all the reps. Complete as many rounds as you can.

• One Leg Chair Squat – 12 reps per side

 

After the timer beeps, you will proceed into one leg bridges right away without taking a break. There are 2 rounds of:

• One Leg Bridges – 15 per side

 

Part 3

Your timer stays the same. There are 2 exercises and again you will complete as many rounds as you can within the 5 minute interval:

• Booty Pop Squat – 12 reps
• Pulsing Low Jacks – 10 reps

 

After the timer beeps, you will proceed into one leg bridges right away without taking a break. There are 2 rounds of:

• One Leg Bridges – 15 per side

 

My Scores:

Part one – I completed 5 solid rounds of squats, 4 solid rounds of jump lunges, and 8 jump lunges before the timer beeped.

Part 2 – I completed 4 solid rounds on each leg, and 4 extra reps on the right leg before the timer beeped.

Part 3 – I completed 5 solid rounds of booty pop exercise. 4 solid rounds of pulsing low jack, and 7 more low jacks before the timer beeped.

 

Have Fun Training My Lovies!!!

Hugs,

Tati