All it takes is 6 minutes a day and a special fitness plan in order to lift your booty.
You will need to perform one-six minute workout for 28 days, five days a week. You can have 2 days for rest and you can take them whenever you want.
There are five workouts included in each workout. Repeat each move as many as possible in 60 seconds, and halfway through the minute make sure to switch sides. Between the exercises, rest for 15 seconds, and move to the following exercise.
1. Chair Squat to Tippy Toes
Start in a standing position, but make sure to keep your shoulders away from the ears, your knees bent and your chest high, and as you touch your fingers together behind the thighs, sit your hips back. Then, while you extend the legs and come up onto your toes, pressing your butt at the top, your arms need to be opened out to your sides and brought over your head. In order to complete one repetition, bring down your arms and heels.
2. Single Leg Knee Pulses With Back Leg Extension
You need to start standing on the right foot, bend your knee, and face your toes forward. To kick your heel out behind you, you need to bend your left knee and pulse the one which is standing. After half a minute, make sure to switch legs.
3. Alternating Forward Lunge + Twist
You need to start with your feet apart at width of your hips, and face your toes forward. Put your hands behind your ears and make sure the elbows are locked out to your sides. By using your left foot, take a large step forward. Your both knees need to be bend to a 90-degree angle, while your front knee kept behind the front knee and shoulders together stacked over your hips. Rotate from your waist to the front knee, and make sure your back knee is hanging an inch off the floor. You need to go back to center and to bring back your front foot to the beginning position, use your heels to push. In order to complete one repetition, repeat on the other side.
4. Side-to-Side Duck-Under Squats
Begin with your knees bent and your feet both together. First, squat in place, then make a step to your left side, and bend from your waist and knees. Bring your left foot in a direction to your left. You need to squat in place again, and make a step to the left side. Again, you need to squat in place. Then, do it on the opposite direction, but making two lowering steps to the right side. Continue doing the exercise, but make sure to change directions.
5. Extended Leg Pulse-Ups
Forearm plank position should be your starting position. You need to lift the right knee behind you up to a height of your hip, while keeping your hips square to the floor, and bending your knee to 90degrees. Extend your knee and make sure your toes are pointed to the ceiling. To make one repetition, bend your leg, and put back the knee to the height of your hip. After half a minute, switch sides.
~WEEK TWO ~
Optional Equipment: Two dumbbells of 5-10 pounds
1. Dumbbell Squat With Forward Pelvis Tuck
Take one dumbbell of 5-10 pounds and start in a standing position with your feet apart wider than the width of your shoulders. Bend your knees to sit back into a low squat, but make sure to keep your knees behind your toes, weight in your heels, and your chest high. Once the thighs are in a parallel position with the floor, push your heels and but to return back to the beginning position. When you are at the top, make sure your pelvis is leaned forward, and squeeze your buns. This is one repetition.
2. Extended Leg Floor Touch to Knee Lift
Start standing on the left leg, extend your arms to your sides, and bend your knee. Raise the right knee in front of you in a height of your hips. Make a pause, and to extend the right leg straight out behind you, engage your hamstrings and butt, and you need to tap the floor in front of you with your right fingertips. In order to return back in the beginning position, you need to squeeze your core and butt. This is considered as one repetition. Continue doing this for half a minute, then for the rest of the minute, make sure to switch sides.
3. Sumo Squats With Alternating Side Lunges
Begin in a standing position with your legs apart twice than the width of your shoulders. You toes need to be outward in an angle of 45 degrees. Bend your knees while keeping the shoulders stacked over the hips, so your thighs will be in a parallel position with the floor. In order to return back to the standing position, push up your heels. Rotate your upper body and right toes to the left side. To lower down into a forward lunge, your knees need to be bent in an angle of 90 degrees. While you extend the legs, engage your butt, and rotate the rest of your body and toes to the position at the beginning. Lower down to make a sumo squat, and to perform a forward lunge, rotate your upper body and left toes to the right side. Continue doing alternate-side and sumo-squatting lunges.
4. Weighted Squat Step-Outs
Start in a standing position and take dumbbell of 5-10 pounds at both ends and keep it in a horizontal position with the height of your chin, and elbows along the sides. To lower down into a squat position, bend your knees and keep your chest high. You need to go up half of the way then use your right foot to take a little step out to the right side. Squat, and go up half of the way, and make another step out to your right side. Make another squat. In order to return back to the beginning standing position with both your feet together, push up through your heels. This is considered as one repetition. Continue for 30 seconds doing steps to the right side then the other 30 seconds of the minute switch sides and make steps to the left side.
5. Extended Leg Crossovers
You need to kneel on the floor, with your arms placed on the ground, hands clasped, and your elbows spread. Raise the right foot off the floor, and bring the right knee on the other side of the left one. This position is called pretzel. Hold the right toes pointed, and the right knee bent, and as you raise your heel up and over your head, engage the butt, and extend your knee out to your side. This position is called attitude. Then, come back to pretzel. Open out your right and raise it up as possible and face your toes on your backside. This position is called arabesque. Come back to pretzel. Continue doing attitude and arabesque position, and between them for half a minute lower down in the pretzel position. For the rest of the minute, make sure to switch sides.
Optional Equipment: One dumbbell of 3-5 pounds one dumbbell of 10-15 pounds
1. Deep Squats With Alternating Knee Lift + Twist
Start in a standing position with your feet apart wider than width of your shoulders. Bend your elbows at sides and face your toes forward. Bend your knees to sit back into a deep squat, while keeping your knees behind your toes and your chest high. When your thighs are in a parallel position with the floor, to come back up to standing position, press through the heels, and lift your left foot off the floor while you push your left knee up as high as possible and rotate the upper part of your bode to the left side. Then, lower your leg to the beginning position. Do a second squat and push your right knee, rotating to the right to make one repetition.
2. Dumbbell Deadlifts
Take the ends of one dumbbell of 5 or 15 pounds with both hands, and stand with your feet apart at width of your hips. You need to bend forward from the waist, and lower the weight to the floor, but make sure to keep it close to the legs. Make sure that the entire time your spine is neutral with your elbows locked and your shoulders away from your ears. Make a pause when the weight nears your knees, squeeze the butt, and slowly return to the beginning position. This is one repetition.
3. Alternating Reverse Lunges With Weights
Take the ends of one dumbbell of 5 or 15 pounds with both hands, and stand with your feet apart at width of your hips. In order to bring the weight up to your chest, you need to bend your elbows. Then, with your left foot take a large step backward, and to come into a reverse lunge, bend both knees at 90 degrees, but make sure to keep your shoulders over the hip all time. To come back up to the beginning position, press through the front heel, and repeat on the other side. This is one repetition.
4. Dumbbell Squat Swings With Step Together
Stand with your feet together and take one end of a dumbbell of 5 or 10 pounds with both hands. Take a large step out to the side with your right foot, and let the dumbbell drop to the floor while you bend your knees and sit your hips backward in a squat position. Make sure to keep your chest high. Extend both legs and place back your right foot to the beginning position while you swing the dumbbell high up to your chest. This is one repetition. Continue doing this for 30 seconds then you need to switch to the other side.
5. Weighted Bent-Knee Kickbacks
You need to get onto all fours with your hips stacked over your knees and shoulders stacked over your wrists. Place a dumbbell of 5 pounds behind your left knee, and to keep it in place squeeze your heel toward your butt. Raise the left heel straight up and at the top, squeeze your butt. To complete one repetition, release to beginning position with control. Continue doing this for 30 seconds then you need to switch to the other side.
Optional Equipment: Two dumbbells of 5-15 pounds
1. Squat Jumps
Stand with your feet apart wider than the width of your hips, and face your toes forward. Bend your knees at 90 degrees, but make sure to keep your chest high. Bring your arms backward and to generate momentum, bring them up in front of your face while you extend the legs, and jump up. To complete one repetition, land with the feet in the beginning position, but make sure your knees are soft. Continue doing this without making a pause.
2. Single Leg Deadlifts + Knee Raise
Take one dumbbell with both hands, with the palms cupping each end, and stand with your feet together. Place the weight into your left leg, and to let the dumbbell hang down in front of you, bend forward, but make sure your toes are pointed straight behind you and your right leg is extended. After bringing your right foot back down to the floor, return in the beginning position, and curl the dumbbell in to the chest, but make sure to keep the elbows close to the sides. Lift your right knee straight up to the height of your hip at the same time. Bring your right foot to the floor, and in order to bring the dumbbell back to the beginning position, you need to extend your arms. This is one repetition.
3. Alternating Reverse Curtsy Lunges With Dumbbells
Stand with your feet apart at width of your shoulders, face your toes forward, and take one dumbbell in each hand and let them hang along your sides. Raise the right foot and take a large step in a diagonal direction backward to the left one. Bend both knees at 90 degrees while keeping your shoulders stacked over your hips. To return in the beginning position, press into the front heel, and make a repetition on the other side. Continue to change sides.
4. Low Skaters
You need to stand on the left foot. Reach your right leg behind the left out to the side as far as possible. Bend your standing leg enough to reach your right hand on the ground at the same time. Push off your left foot in one dynamic movement, while you straight out swing your right leg to the right side, hopping onto it while you bend the right knee and reach the left foot behind the right one and out to your side as far as possible. With your left hand tap the floor. Continue to change sides.
5. Extended Leg Rainbows
Get on all fours, and stack your hips over the knees, and go down to the forearms so your palms will be side-by-side, pressed against the floor, and your elbows are directly beneath your shoulders. Extend your right leg behind you from this position and tap your toes to the floor, but make sure they are a foot out to the right side. To lift the leg straight up and into a high arc, make sure to engage your butt, tapping your toes on the floor behind you a foot to the left. You need to continue to trace the arc back and forth. After 30 seconds, make sure to switch sides.
Love this article?
Share it with your friends on Facebook