#trainwithkaykay #bootypump
Team Everydaywarrior,
Are you ready to let them Legs & Glutes burn and get a real pump?
30 min Booty Pump with a Mini Band only.
So grab your mini band and let's smash it!
As always, focus on yourself - make every single workout your own challenge.
There are always ways to modify, such as slowing down, resting more, no jumping switching or dropping your weights for example.
Let's do this. Win your day and earn your sweatiest smiles! 🤗💦
w o r k o u t - d e t a i l s:
00:00 - 00:10 Intro
00:12 - 05:27 Warm Up
SQUATS
SQUAT LEG CIRCLE
SIDE RAISE
SIDE RAISE OPP.
GLUTE BRIDGE WALK
CHINESE PLANK WALK
GLUTE BRIDGE WALK
FROG GLUTE BRIDGE
GLUTE BRIDGE
PLANK ALT. LEG LIFT
04:21 - 41:10 Workout: 30s 🔥 | 5s transition time
GOBLET SQUAT
STANDING KICK BACK
STANDING SIDE RAISES
STANDING KICK BACK OPP.
STANDING SIDE RAISES OPP.
GLUTE BRIDGE
ABDUCTORS
GLUTE BRIDGE - ABDUCTORS
GLUTE BRIDGE HOLD - ABDUCTORS
GLUTE BRIDGE PULSES
SINGLE LEG GLUTE BRIDGE
SINGLE LEG GLUTE BRIDGE OPP.
ABDUCTORS
ABDUCTORS HOLD
KICK BACKS
LEG RAISES SAME SIDE
KICK BACKS OPP.
LEG RAISES SAME SIDE
FIRE HYDRANT
FIRE HYDRANT PULSES SAME SIDE
FIRE HYDRANT OPP.
FIRE HYDRANT PULSES SAME SIDE
SQUATS
SQUAT HOLD PULSES
SQUAT ALT. LEG RAISES
ALT. CURTSY
CURTSY PULSES
CURTSY PULSES OPP.
DIP HOLD REAR STEP ONE SIDE
DIP HOLD REAR STEP OPP.
LATERAL SQUAT WALK
KNEEL TO ALT. KNEE DRIVE
KNEEL ALT. FRONT STEP
ALT. COSSACK SQUATS
KICK BACKS
KICK BACK PULSES SAME SIDE
KICK BACKS OPP.
KICK BACK PULSES SAME SIDE
SIDE TO SIDE RAISE
LYING LEG RAISES
LYING LEG RAISE PULSES
LYING LEG RAISES OPP.
LYING LEG RAISE PULSES SAME LEG
30:43 - 32:53
20s 🔥 | 10s off
FINISHER: 30 | 10
SQUAT HOLD
SQUAT PULSES
HALF SIDE PLANK LEG RAISES
HALF SIDE PLANK LEG RAISES OPP.
32:59 - 36:21 Cool Down
DEEP LUNGE
PIGEON
DEEP LUNGE OPP.
PIGEON
LAY DOWN AND BREATHE
Remember: we all are different, so are our levels of fitness. Make every single workout YOUR own. Also make sure to maintain a proper form while exercising. Feel free to rest some more when you need to. 🙏🏼
Equipment: 1x Mini Band
* a mat is recommended
❤️ Join our official private Facebook Group: Fitness__KayKay #everydaywarrior: bit.ly/3iRMAop
👉🏼 my supplements: foodspring, get 15 % off = kaykayFSG
👉🏼 favorite Pre Workout Drink: Energy Aminos Maracuja - find all my supplements: bit.ly/33zP0At
You also would like to train in the Gym?
💪🏼 our own Online Coaching: better.fitness...
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Yours KayKay
xx
D i s c l a i m e r:
This channel is for improvement of our fitness and health.💪🏼 Make sure to check your health with a professional medic before start exercising to avoid injury or harm.You are performing the fitness exercises without supervision, so you are performing on your own risk. My advice for you is to start with the simple (alternative) exercises and make sure to feel save before performing the advanced exercises. Fitness__KayKay will not be responsible or liable for any injury or harm you sustain as a result of this video.