Thanks for joining me on this hot and humid night for a booty band and AB workout

Disclaimer and warmup:

Jumping jacks, butt kickers,  inchworms

The Thang:

started with modified Gwenyth Paltrow arms (thanks Peachtree)

All 20 times:  one arm straight the other arm works…

.small circles to front/back

.large circles front/back

.push the water

.raise the roof

.freestyle

SWITCH ARMS

Booty band workout:  (FitOn Cassey HO)

Squats with band above knee

.squeeze thighs out  20 times

.squat down and open leg 20 times

.squat stay down and open and close    20 times

.squat stay down and pulse open and close  20 times

*STANDING LEG LIFTS

narrow squat /slight bend in knee

.one leg goes to side-point toe     Lift and lower

Lift hold and pause

switch legs repeat

*FIRE HYDRANT

on all fours – bend one knee up (point toe)   .Lift and close   (20 times)

.Lift and pulse up and down (20 times)

Switch legs and repeat

*POINTED BUTT LIFT

.put band under knee/point opposite toe lift leg up  (20 times)

*HAMSTRING CURL

.flex foot /extend leg  (as if pushing a door)   (20 times and a bonus 5)

*EXTENDED LEG LIFT

.point and lift leg up   (20 times)

Switch legs

 

*BRIDGE

. Lay on back- knees up in a bridge    .push up, out and down  (20 times)

.push up and .pulse and pulse (20 times-   Hold at end for 10 seconds bonus)

*BRIDGE LEG WIPERS

.one leg bent/other leg goes out (like a wiper blade)       20 times

Switch legs

*CLAM SHELL. (Target outer glut)

.lie on side/band above knee

—open and close (20 times0

–pulse  (20 times)

Other side -repeat

*AB BUSTER

1- V-UPS   20xs

2-Lying leg raises 20xs

3-Bicycle  20xs (hard count)

4-Crunches  (arms up)    20xs

5-ankle biters    20xs (hard count)

6- regular full sit ups

RAN THE LOOP TWICE

Cool down and stretch

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