This is your 7 minute waist and hips home workout challenge.
You can get incredible results like these ladies just here.
Don't forget to tag me in your Instagram Stories, also on TikTok.
If you want to, you can do a full YouTube review.
This workout can be done on its own but it's also part of this guide right here.
Which you can download for free on my website.
Don't forget, to get results you want to be combining these types of finisher workouts with my longer form workouts.
Cardio, the strength training, the strength endurance, all of it is in this guide right here.
Also don't forget about nutrition, to get results you need to be focusing on good nutrition.
Also enjoying it, enjoying all those yummy foods and enjoying that positive relationship that you have with eating healthy foods.
That's why I've included one of my favorite recipes right here for you to try out.
This little cute outfit is Gymshark.
It is available on their website now.
You can use my link in the description box, if you don't mind, to shop, I really appreciate it.
No more talking, this is going to burn, it's a nice little combo between waist and hips, enjoy the music, and let's do this.
(workout timer beeping)
Okay, we're starting off down in lying,
bring the upper leg up, flex the foot,
we're going to arc to the beat, okay,
forward, two, three, four, and back.
Really thinking about the outer booty muscles,
pulling that core in nice and tight.
Add the band on if you want an extra burn,
and trust me, it is going to kill with that band on, okay?
15 seconds.
(workout timer beeping)
Bring the knee down in towards the chest,
hug the waist, lift, up.
This is one of them slow burners.
Oh wow, here.
15 seconds.
Argh!
(workout timer beeping)
Good work, come all the way down,
support the head now, drive into the chest,
bring it back, and pump.
Good, advanced, can you lift that arm up?
This is one of them exercises
where it's so much harder than it looks,
I am burning right here right now.
(workout timer beeping)
Okay, straighten both legs out,
we're going to go with the double leg lift,
it's upper leg, lower leg, lower.
Okay, advanced, lift that arm up,
it makes it a lot harder.
Intermediate, beginners,
stay with that hand for a little bit of support.
Try not to roll back on the hip, come on, keep strong.
Okay, we're going to change onto the other side now,
swing those legs around, slight bend in that underneath leg,
find the beat, one, two, three, four.
Good work, you guys, just 20 seconds left, okay?
Squeeze that booty, pull that core in nice and tight.
(workout timer beeping)
Good work, bring that knee in towards the chest,
hug the waist, crunch, and lift.
Come on guys, you're nearly there.
Come on, nice and high with that leg.
(workout timer beeping)
Okay, knee drive, then we take it back and extend, okay?
In, back, lift, lower.
15 seconds.
Keep squeezing that booty, core tight, come on.
If you're working against that band,
I'd still like you kicking.
Okay, both legs straight, lift, lift, and lower.
You know when your legs feel like heavy?
That's me right now, that outer booty is on fire!
15 seconds, that's all.
Oh my gosh, five seconds.
(workout timer beeping)
Okay, straight into bicycles, hitting that waist,
turning onto your back, okay,
I want you to lift both legs up,
find that beat, one, two, one, two.
Really rotate elbow to opposite knee.
(workout timer beeping)
Okay, coming up now into a plank, hip dips.
Hello baby.
This is your last exercise.
(workout timer beeping)
You made it, familia!
We are so proud of you,
aren't we Teddy, my little burrito, hey!
You absolutely smashed it,
you should be so proud of yourselves, we're so proud of you,
I hope you enjoyed that
and we'll see you for another one in a couple of days.
Well done.
♪ Thought you really loved me, guess I was wrong ♪