#trainwithkaykay #standinglegsbooty

Team Everydaywarrior,
today will be a super sweaty 30 MIN Standing Legs Booty Workout. In the first Circuit we will be using a Mini Loop Band to activate our Glutes even more.
In the second Circuit we will add some heavier weights to use all those muscle fibers to make them stronger and let them legs and booty grow.

DumbbelIs I am using 2x 9 kg for your reference.

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 00:08 Intro
00:12 04:16 Warm Up
RUNNING IN PLACE
ALT. TOE TOUCHES COSSACK
KANG SQUAT
ALT. LUNGE REACH
ARM CIRCLE – HAMMIE STEP
COSSACK TRANSITION
STANDING WRISTS
JUMPING JACKS

Workout:
04:24 14:20
1. Circuit (40 sec ON , 10 sec rest)
AIR SQUATS
BANDED SQUATS
SQUAT ALT. SIDE STEP
STANDING FIRE HYDRANT
STANDING FIRE HYDRANT OPP.
DIAGONAL KICK
DIAGONAL KICK OPP.
SWEEP – LEG RAISE
SWEEP – LEG RAISE OPP.
WALL SIT ABDUCTORS
BANDED SQUATS
LOW SQUAT SIDE TO SIDE

45 sec rest

2. Circuit: 45 sec | 15 sec
15:20 29:09
FRONT RACK SUMO PULSES
STALDER RDL
STALDER RDL OPP.
REV. LUNGE KICK (ONE DB)
REV. LUNGE KICK OPP.
HYBRID SUMO SQUAT
TEMPO SQUATS (3:1)
FRONT RACK SUMO SQUAT
ALT. ROTATE REV. LUNGES
GOBLET SIDE SQUAT (ONE DB)
GOBLET SIDE SQUAT OPP.
GOBLET SQUAT – HEELS UP
STATIC SPLIT SQUAT
STATIC SPLIT SQUAT OPP.

29:41 34:23 Finisher
30 | 5 SEC
SWITCHING FEET SQUAT
4X TWIST – 2X JUMPING LUNGES
LEG COMMANDO
2X PULSED SPLIT SQUAT – JUMP
2X PULSED SPLIT SQUAT – JUMP OPP.
PULSED SQUAT – JUMP
SQUAT HOLD
SQUAT – FLYING STAR

28:24 30:26 Cool Down
DEEP LUNGE OPENER
DEEP LUNGE OPENER OPP.
HALF SPLIT STRETCH
HALF SPLIT STRETCH OPP.
LYING HAMSTRING STRETCH
LYING HAMSTRING STRETCH OPP.
LAY DOWN 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: 2x 9 kg each & a Mini Loop Band if you like
* a mat is recommended

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favorite Pre Workout Drink: Energy Aminos Maracuja find all my supplements: https://bit.ly/33zP0At

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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.