Hey everyone, welcome to the hourglass program. This is episode three, the ten minutes booty Barre workout
So this workout is part of my hourglass program and it's perfect for beginners to intermediates
And this will help to prepare you for my upcoming booty program that involves resistance. So don't forget to smash that thumbs up button subscribe
And also turn on notifications so that you don't miss out on my new videos, and also don't forget to share your progress photos
So that I can create a results video at the end of the program and let's get started guys
So we've got 18 exercises today - 30 seconds on and 5 seconds to rest in between nice and easy
So lie on your mat and let's kick off with some single leg glute for each
Have your foot over the other leg like so and as you thrust upwards make sure you're squeezing those glutes of yours
Now on to the other lake make sure you have your core engaged as well
Now put around and have your left leg extend it out and draw a rainbow loop you're late again
really squeeze and work those glutes of yours
And now on to the other leg
Now stay in the same position and we're doing some straight leg circles
I prefer to draw my circles outwards as it activates my glutes more
But try to adjust it until you feel maximum engagement on your glutes. So some people might feel it the other way around
Rest up and we're going to do the same on our other leg and my booty was burning so badly at this point
Now lie flat on the ground with your hands forward and we've got flutter kicks next work those glutes and lift your legs up
Stay where you are and we're going to do some throw kicks next remember to squeeze those glutes of yours
Get into a side plank with one knee resting on the ground and the other leg lifted
And we're going to do some hip raises
This works the side of the glutes and let me tell you this really burns if you do it correctly
My butt was burning so badly here and this exercise also works the core, so score!
Now onto the other side and we're halfway through the workout guys don't even think of quitting you got this
Now lay flat on the ground with your feet together but your knees apart and we've got some frog pumps
Just keep squeezing and pumping that booty guys
Flip around and we're going to do some fire hydrant kicks. Lift the leg up sideways and then do a kick
This was the other part of the glutes giving you that nice round booty
And now on to the other leg
Stay in the same position and kick your legs diagonally upwards. This works the whole glutes and also the side of the glutes.
Now on to the other leg, and just four more exercises to go guys
Now lay on the ground on your side and touch the ground with your knees then kick
It diagonally outwards the site of your booty should be burning right now, but keep going guys you can do this
Now on to the other side
And for the last exercise we are doing a frog hold for 30 seconds
Try your best to squeeze your glutes as much as you can if you need to release it
Then do it and squeeze your butt again
Great work guys you did it!
Hope your booty's burning and you're feeling that pump
If you have enjoyed the workout smash that like button and share some love by subscribing and turning on notifications
And I'll see you in the next workout. Bye!