Hump Day- Booty Workout #1 (w/ Video)

Updated: Jun 4

5 Warm Up Moves, 15 Exercises (2 Rounds), 5 Cool Down





3x 6-2-8 Breathing

  • Right/Left Arm Stretch

  • Shoulder Rolls Back and Forth

  • Kneeling Circles on Knees

  • R in L Leg Out Stretch, L and then switch


Focus: lower body

Two Rounds of 40 sec of work, 20 seconds of rest

  1. Traditional Bridge

  2. Single Leg R Bridge

  3. Single Leg L Bridge

  4. Hydrant R

  5. Hydrant L

  6. Straight Leg R

  7. Straight Leg L

  8. Super Man

  9. Bird Dog

  10. Sumo Squat Pulse or Plank Pulse

  11. Downward dog to plank cycle

  12. Bicycles Crunches

  13. Push Ups

  14. Shoulder Taps

  15. Reverse Flutter Kicks


  • Cool down

  • Cat Cow

  • Back Twist L

  • Back Twist R

  • Dolphin

  • Child's Pose

3x 6-2-8 Breathing


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© 2019 by Kū-A-Kanaka

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