BootyCamp

Gabby Author

04/01/2020 Added

167 Plays

Description

Target your glutes with a quick but challenging workout designed to help strengthen and build your lower body using a variety of exercises.

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[00:00:01.669](gentle upbeat music)
[00:00:08.571]Hi everybody, this is the booty camp,
[00:00:10.491]some lower body work today about 30 minutes,
[00:00:14.143]so let's just get started.
[00:00:16.386](upbeat music)
[00:00:32.845]Get those knees marching.
[00:00:36.196]Take them out and in.
[00:00:40.226]Out and in.
[00:00:48.059]Three.
[00:00:48.892]Two.
[00:00:49.725]And one step it over.
[00:00:51.681]Right and left.
[00:01:08.872]Over head and reach.
[00:01:30.848]Pull those hamstrings in.
[00:01:34.198](upbeat electronic music)
[00:01:56.325]Pull those knees towards your chest.
[00:02:13.455]Bring it to the side.
[00:02:17.575]And pull.
[00:02:20.202]Pull it in.
[00:02:26.812]Pull in there.
[00:02:29.192]Three.
[00:02:30.025]Two and one.
[00:02:31.818]Switch over.
[00:02:45.387]Two and one.
[00:02:46.654]Bring it center, here and jump.
[00:02:50.395]Getting that heart rate up.
[00:02:57.655]Three, two, one.
[00:03:00.869]High knees.
[00:03:11.057]Kick that butt.
[00:03:20.143]Getting warm.
[00:03:30.859]Jumping Jack.
[00:03:37.456]Moving also to the side.
[00:03:38.463]To the side step right here.
[00:03:43.010]Whatever your body needs this moment.
[00:03:46.094](exclaims)
[00:03:50.830]Three.
[00:03:52.448]Two.
[00:03:54.456]And one, bring the knee up and down.
[00:03:59.438]Stretch out those hips.
[00:04:03.461](exclaiming)
[00:04:04.302]Stretch.
[00:04:07.177]Bring that knee up, switch.
[00:04:11.820]My shoe lace is untied.
[00:04:15.630]Hopefully we're feeling warmed up here.
[00:04:20.100]Stretching in that runners lunge here.
[00:04:25.420](exclaiming)
[00:04:29.052]All right, roll those knees out.
[00:04:34.440]So we're not sore.
[00:04:36.260]We're gonna go into our first squat series here.
[00:04:40.370]So just follow my lead.
[00:04:42.556]If you have dumb bells, you can use them.
[00:04:46.484]Got my two pounders.
[00:04:48.117]You don't have to use them at all.
[00:04:50.519]You can just use your body, here we go.
[00:04:54.620]Shoulder width, shoulders back.
[00:04:56.799]Feet two width apart.
[00:04:58.544]Take it down.
[00:05:00.506]And up.
[00:05:02.634]Put your hands here.
[00:05:06.271]Squeeze the glutes on the way up.
[00:05:09.200](exclaiming)
[00:05:11.041]So the side view.
[00:05:13.260]Get down.
[00:05:14.683]And up.
[00:05:19.784](exclaiming)
[00:05:22.984]Squeeze those glutes.
[00:05:26.486]Put that weight in those heels.
[00:05:30.797]Down and up, there we go.
[00:05:34.394]Take it down.
[00:05:36.266]Squeeze up.
[00:05:40.013]Down and up.
[00:05:45.639]If you're weighting this motion is good.
[00:05:48.069]You can even take it lower.
[00:05:53.653]Squeeze those glutes.
[00:05:56.853]Give me five.
[00:05:58.815]Four.
[00:06:00.520]Three.
[00:06:02.784]Two.
[00:06:04.746]And one.
[00:06:06.271]Hold it here.
[00:06:07.554]Pulse it out.
[00:06:10.437](exclaiming)
[00:06:15.810]And pulse.
[00:06:17.379]Push it down.
[00:06:22.813]10 more seconds.
[00:06:24.518]Here we go.
[00:06:25.351]Keep it up.
[00:06:28.050](exclaiming)
[00:06:30.072]Five.
[00:06:30.905]Four.
[00:06:31.738]Three, two and one.
[00:06:34.646]Stand it up, right here.
[00:06:35.898]We're gonna take this down,
[00:06:37.785]and up.
[00:06:39.943]Down
[00:06:41.951]and up.
[00:06:48.818](exclaiming)
[00:06:52.984]Take those arms up.
[00:06:54.870]Here we go.
[00:06:57.210]Down and up.
[00:06:59.640]Make it one motion here.
[00:07:03.612]You got it.
[00:07:08.441](exclaiming)
[00:07:13.633]So we're gonna push those up.
[00:07:31.372]You can do up.
[00:07:32.338]Or you can come back down.
[00:07:39.509]Three,
[00:07:40.399]two and one.
[00:07:43.815]We're going into the squat press
[00:07:45.957]Squat below.
[00:07:47.270]You're gonna touch, in jump,
[00:07:50.304]touch.
[00:07:51.602]Touch.
[00:07:53.554]Alternate arms.
[00:08:03.062]Squat jump it out.
[00:08:06.413]When you do the pin,
[00:08:08.063]heels go in
[00:08:11.362]low side to side
[00:08:12.195]for that modification here
[00:08:14.640]making sure we're squatting up
[00:08:16.715]pushing up with those heels, take it down.
[00:08:21.122]Looking good.
[00:08:23.084](exclaims)
[00:08:27.774]Getting that heart rate and letting that heart rate stay up.
[00:08:30.687]Here we go.
[00:08:34.959]Three.
[00:08:36.257]Two.
[00:08:37.757]Low down squat.
[00:08:42.965]Keep knees bent.
[00:08:48.774]Keep that bend.
[00:08:50.405]Keep those knees bent.
[00:08:54.668]Three.
[00:08:55.501]Two and one.
[00:09:04.545]Side to side.
[00:09:06.130]Keep those hips tucked and back.
[00:09:08.790]Side to side, start to feel that burn.
[00:09:11.957](exclaiming)
[00:09:24.705]We're gonna go into our squat jump.
[00:09:27.060]And three,
[00:09:28.829]two and one.
[00:09:31.406]Here we go.
[00:09:32.674]Down and up.
[00:09:37.411]You can just keep it here.
[00:09:39.419]That level's good enough.
[00:09:45.502]Down and up.
[00:09:48.083]You can do a star jump.
[00:09:50.301]You can slowly get the heart rate and motion.
[00:09:58.364]Three.
[00:09:59.890]Two and one.
[00:10:03.210]Pulse it down.
[00:10:12.372]Pulse it down.
[00:10:15.632]A few seconds feel that burning, you got it.
[00:10:18.666]Stay right here.
[00:10:21.715]Fall back into those heels.
[00:10:29.352]Three, two and one.
[00:10:32.234]Shake those legs out.
[00:10:35.902]Keeping our bodies moving, get some water.
[00:10:42.226]All right, here we go, skaters.
[00:10:44.641]Three, two, one, we're gonna go.
[00:10:46.648]Side to side.
[00:10:50.230]Push through those heels.
[00:11:03.246]Excuse me.
[00:11:05.891]Wide rim throw.
[00:11:11.744]Side to side.
[00:11:14.838]15 seconds.
[00:11:21.615]Three, two and one.
[00:11:25.237]March it out.
[00:11:27.531]One step power lunge.
[00:11:30.973]So you're gonna take it up and down.
[00:11:42.475]Jump with that left foot,
[00:11:44.580]grabbing some wind and air.
[00:11:49.265]Down that lunge, back up.
[00:11:53.220](exclaiming)
[00:11:54.970]Three, two and one, alternate.
[00:12:00.132]Here we go, right down,
[00:12:03.739]you can always do this.
[00:12:08.865]Here we go.
[00:12:11.295]Up and out.
[00:12:17.559]There you go.
[00:12:20.351]Get some air.
[00:12:25.105]Down and up.
[00:12:30.765]Three, two and one.
[00:12:33.618]High knee so you can pull,
[00:12:37.280]those knees to chest.
[00:12:43.237]And then when you're ready,
[00:12:45.671]grab some movement, knees up.
[00:12:53.572]You got it.
[00:13:00.673]Three, two, one, kick that butt.
[00:13:04.134](upbeat electronic music)
[00:13:15.390]10 seconds.
[00:13:26.508]Three, two, one.
[00:13:28.564]We're gonna burpee it out.
[00:13:29.943]So up,
[00:13:32.108]down.
[00:13:33.679]Step back.
[00:13:35.035]Step out and reach.
[00:13:38.509]Jump and tap out.
[00:13:43.694]Up in the air.
[00:13:45.405]All right, here we go.
[00:13:47.257]Do what you can.
[00:13:49.645]So if you wanna step, plank, push up through those planks,
[00:13:56.938]right there, here we go.
[00:14:06.644]Working that lower body.
[00:14:09.811]Keep it up.
[00:14:17.690](upbeat electronic music)
[00:14:22.748]Give me five.
[00:14:24.083]Four.
[00:14:25.961]Three.
[00:14:28.809]Two.
[00:14:31.657]And one.
[00:14:34.734]Stand it up.
[00:14:35.948]Now if you have a disk that's great.
[00:14:40.283]You can use a towel on a hard surface, not carpet.
[00:14:44.696]Something to slide across or you don't need it.
[00:14:48.570]So you can just step.
[00:14:52.020]If you have a disk, something that has a hard bottom.
[00:14:55.807]You can even put your toe in like Tupperware or something.
[00:15:02.901]We're now gonna do some in and outs and some disk work.
[00:15:05.547]Sliding that out.
[00:15:08.490]All right here we go.
[00:15:11.140]Take a nice deep inhale.
[00:15:13.340]Exhale it out, shoulders back.
[00:15:15.802]But that's kinda cut off a little bit.
[00:15:18.369]It's okay.
[00:15:21.281]No worries.
[00:15:23.040]Catch your breath, right here go ahead,
[00:15:25.970]put those shoulders back.
[00:15:28.320]Sit those hips down,
[00:15:31.430]bending in those knees.
[00:15:36.000]So bend it out, tuck those hips in.
[00:15:38.820]All right, take that right toe,
[00:15:42.970]hold that weight in that left foot.
[00:15:45.246]We're gonna take it out, and in.
[00:15:52.290]Almost done you guys,
[00:15:54.213]we're on our third series here.
[00:15:56.448]Our lower body workout.
[00:16:04.420]Feel that beat.
[00:16:07.827]Bend it lower.
[00:16:12.580]Speed it up right here, take it out.
[00:16:15.172]In.
[00:16:24.380]Keep it up.
[00:16:25.500]Three, two, one.
[00:16:27.510]Take that toe, up and around.
[00:16:34.160]Point it out.
[00:16:40.730]Out and around.
[00:16:42.780]Keep those knees bent.
[00:16:46.908]Knees behind those toes though.
[00:16:49.100]Here we go.
[00:16:49.933]Feel that burn.
[00:16:53.600]Three, two and one.
[00:16:56.310]Alternate.
[00:16:58.130]Shoulders back.
[00:16:59.780]Sit it low in that squat position.
[00:17:02.770]Tuck those hips in, take it out.
[00:17:08.631]I'm sweating.
[00:17:11.735](exclaiming)
[00:17:14.420]Almost like a side lunge.
[00:17:21.450]Right here, here we go.
[00:17:26.960]You got it.
[00:17:31.811]Sweating.
[00:17:32.644]Three, two and one.
[00:17:35.280]Speed it up.
[00:17:40.550]Fast as you can right here.
[00:17:42.000]Sit it down, lower.
[00:17:44.830]Working those outer glutes.
[00:17:47.480]Feeling those quads.
[00:17:52.050]Three, two and one.
[00:17:54.920]Meet me here, go up and around.
[00:18:03.340]Knees behind that right toe, squat position.
[00:18:07.840]Feel that burn, I know it burns.
[00:18:14.560]You got it.
[00:18:19.987]Give me three, two and one.
[00:18:25.140]Stand it up.
[00:18:28.570]Sweating.
[00:18:29.782]All right, we're gonna take it into a back lunge here.
[00:18:33.020]Right, knee first.
[00:18:35.130]You can use that disk,
[00:18:36.690]or that optional item if you're using that to slide it back.
[00:18:40.450]If not you don't need it.
[00:18:42.936]You can just take it back to it's original lunge.
[00:18:45.300]You're gonna take it back,
[00:18:46.537]make sure you watch the wall wherever you are.
[00:18:49.911]So take it back, keeping that right foot bent.
[00:18:54.457]Slightly hinge out your hips.
[00:18:59.564]You wanna feel it more in your squats,
[00:19:00.982]you wanna feel it in your hamstrings.
[00:19:02.706]Take that back, back.
[00:19:08.034]Realizing that weight in your left hamstring's here,
[00:19:20.282]Three, two and one.
[00:19:23.257]Alternate here.
[00:19:25.199]Take that left toe,
[00:19:30.499]back, slide it back.
[00:19:39.132]You got it.
[00:19:42.976]Almost done here.
[00:19:44.611]Before we hit our mat for four.
[00:19:48.046]Keep it up.
[00:19:54.806]Or without it, you can just take it back and step.
[00:20:01.127]The back lunge is gonna work,
[00:20:03.480]our quads and our hamstrings here.
[00:20:13.660]Three,
[00:20:15.619]two,
[00:20:17.381]and one.
[00:20:19.220]All right we're gonna take it to the floor.
[00:20:22.910]So when you're ready, get to the floor.
[00:20:27.981]Come down, take a nice deep breath.
[00:20:31.136]Hands up, plank position,
[00:20:34.903]so take it out.
[00:20:38.620]Forearms work here.
[00:20:40.842]Straighten that back, engage in that core.
[00:20:44.290]We're gonna take our toes out, side to side.
[00:20:56.117]From this position, take those toes out.
[00:21:09.334]You got it.
[00:21:10.167]Jack and Jill it out.
[00:21:17.368](upbeat electronic music)
[00:21:22.045]Give me three.
[00:21:23.612]Two, and one.
[00:21:27.884]If you have a resistance band.
[00:21:30.680]So we're gonna do some floor work right here.
[00:21:35.286]You go ahead and take that resistance band,
[00:21:38.580]slide it up over your knees here.
[00:21:55.730]All right, turn on your side,
[00:21:58.170]like a side plank.
[00:21:59.690]Knees and toes together.
[00:22:01.720]You can go on your forearm
[00:22:03.210]or you can take it all the way down.
[00:22:05.790]We're just gonna open those knees.
[00:22:19.930]You can slide that resistance a little bit higher.
[00:22:29.023](exclaiming)
[00:22:30.720]Keep it up.
[00:22:36.900]Out and in.
[00:22:40.350]Give me three,
[00:22:42.599]two and one.
[00:22:45.840]Onto your back for those little bridges.
[00:22:48.704]You're gonna push up with those heels,
[00:22:51.564]tilt that pelvis up
[00:22:55.574]and out,
[00:22:57.464]out, out,
[00:22:59.472]out.
[00:23:07.482]Keep those hips up.
[00:23:10.666]Feel it, here we go.
[00:23:12.135]Give me three,
[00:23:14.280]two,
[00:23:16.132]and one, bring it down and up.
[00:23:22.658]Bridge it out.
[00:23:30.127](upbeat electronic music)
[00:23:33.240]Three, two and one.
[00:23:37.454]Come over the other side.
[00:23:41.502]Right here.
[00:23:43.865]We gotta be equal on both sides here.
[00:23:58.590]Out and in, keep those heels together.
[00:24:06.112]You got it.
[00:24:11.195]Down and up.
[00:24:16.061]Give me three.
[00:24:18.117]Two and one.
[00:24:20.761]Flip over on your back.
[00:24:24.081]So with the legs together, we're gonna push them up.
[00:24:28.068]So here we go, lift,
[00:24:29.770]through those heels.
[00:24:31.929]Keep em' up, pulse those knees out, out.
[00:24:41.941]Tuck those hips up.
[00:24:44.546]Out and in.
[00:24:56.391]Three, two and one.
[00:24:59.374]Go down and up.
[00:25:02.988]Push through those heels.
[00:25:10.658]Keep it up.
[00:25:17.937]Give me three,
[00:25:19.393]two and one.
[00:25:22.126]Bring those knees in.
[00:25:24.700]Roll those ankles out.
[00:25:31.577]You can go ahead and slide
[00:25:36.100]that resistance band off,
[00:25:39.610]right here
[00:25:42.690]and then we have about a few minutes left here.
[00:25:46.410]So I usually like to end out the lower body with abs
[00:25:50.270]just to get your heart rate back down,
[00:25:51.820]before we cool down.
[00:25:52.740]So I'm gonna have you, reach,
[00:25:58.690]sit up, engage in that core.
[00:26:01.270]Come back down.
[00:26:04.106]Heads behind your head.
[00:26:05.610]Bring those toes and those heels in.
[00:26:09.340]Take it up.
[00:26:11.717]Up and down.
[00:26:14.246]And end our series with some abs.
[00:26:16.140]You got it.
[00:26:23.260]Three, two one.
[00:26:25.510]Bring those knees up.
[00:26:29.947]Engage in that core always.
[00:26:32.530]Elbows out.
[00:26:43.134]You got it.
[00:26:50.018]Three,
[00:26:51.704]two and one.
[00:26:54.053]Take those toes up and reach.
[00:26:56.671]Reach.
[00:27:10.950]Three,
[00:27:11.783]two and one.
[00:27:13.887]Take those knees back 10 degrees.
[00:27:17.450]Elbow to your knees.
[00:27:49.429]Where are you working to tonight, or today?
[00:27:56.704]Three,
[00:27:57.537]two and one.
[00:28:00.139]Take those knees down into a frog leg position
[00:28:05.682]and we're going to, go up and down.
[00:28:29.247]Three, two and one.
[00:28:33.665]Go ahead, reach for those heels.
[00:28:55.772]Reach, reach, reach.
[00:28:57.701]Hands back.
[00:29:00.030]Toes out.
[00:29:04.110]Reach side to side, so take it back.
[00:29:08.250]Reach.
[00:29:23.080]Give me three.
[00:29:25.261]Two,
[00:29:27.994]and one.
[00:29:31.289]One to come back down.
[00:29:33.503]Come back, go ahead, we're gonna cool it down.
[00:29:43.748]Stretch it out,
[00:29:44.974]go ahead and bring that right knee towards your chest.
[00:29:50.210]Hold that ankle out.
[00:29:58.652]Go ahead, stretch it over.
[00:30:09.865]Shoulder down.
[00:30:10.698]Go ahead and bring that knee up, down.
[00:30:15.055]Bring that left knee up, towards your chest.
[00:30:25.345]Keep that left,
[00:30:28.354]push down, over.
[00:30:46.088](upbeat music)
[00:30:48.250]When you're ready.
[00:30:52.592]Bring those knees up, roll up.
[00:30:59.143]Up back down.
[00:31:01.519]Stretch stretch.
[00:31:17.518]Knees out.
[00:31:22.100]Stretch to the left.
[00:31:26.098]Stretch to the right.
[00:31:35.982]When you're ready, bring those knees together, up.
[00:31:40.065]Windshield wiper down.
[00:31:42.764]Stretch that quad.
[00:31:44.488]Lean back.
[00:31:46.307]Or if you don't feel it in your quad stretch.
[00:31:58.133]Take that left leg, bring it over.
[00:32:03.816]Really stretch that glute out.
[00:32:09.652]When you're ready, take that right foot.
[00:32:22.794]Stretch it out.
[00:32:23.764]When you're ready, on your toes,
[00:32:26.610]stretch those calves a little bit,
[00:32:28.643]lean forward and back.
[00:32:29.780]Rock your body.
[00:32:43.230]One vertebrae at a time.
[00:32:47.250]Roll up.
[00:32:49.720]Stretch that right quad.
[00:32:52.510]My head is kind of cut off.
[00:32:58.510]Roll out those ankles.
[00:33:00.430]Stretch it over, elbow to you knee, take it down.
[00:33:04.130]Right, left.
[00:33:06.403]All right, give me one big inhale.
[00:33:09.379]Exhale.
[00:33:11.397]Inhale.
[00:33:12.955]Exhale.
[00:33:14.845]Thank you for tuning in today,
[00:33:17.860]and I'll catch you on another day.

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