Page 48 - Flipbook

Build a BOOTY at home with Abeni Procope - TTBBF Bikini Fitness Athlete & Trainer - Continued
3. Jump Squat
Start position: Place self in a deep squat. As you jump up release hands as they assist in your exertion from the ground. Land flat on feet and repeat.
Beginners: 10-12 reps Intermediate: 12-15 reps Advance: 15-20 reps with weight
1 2
4. Bridges 1 2
Step 1: Lay flat on your back.
Step 2: Bend knees with palms flat.
Step 3: Lift hips off the ground and squeeze glutes as you raise. Then return to step 2.
Beginners: 10-12 reps
Intermediate: 12-15 reps
Advance: 15-20 reps (this can be done by rest shoulder blades at the end of a chair or bench in the same position and add weight on thighs for extra resistance)
5. Donkey kicks 1
Step 1: Get on all fours (palms and knees) Step 2: Lift one leg at a time with heel upright while squeezing glute.
Step 3: Return to starting position and repeat.
Beginners: 10-12 reps
Intermediate: 12-15 reps
Advance: 15-20 reps ( weights can be add for extra resistance)
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