Bikini Beach Body #1 – Zadnjica & Noge (Booty & Legs)

Scroll down for English instructions!

Danasnji trening je 7 minutni “Burn Out” za zadnjico in noge. Za ta trening bos potrebovala samo Booty band in kaksen stol oziroma steno za pomoc pri ravnotezju. Danes bomo skupaj naredili 7 razlicnih vaj za oblikovanje nog in zapeljive in polne zadnjice. Na voljo bomo imeli dva sekundna intervala: 10 sekund pocitka in 50 sekund maksimalnega napora. En krog predstavlja 7 minutni trening.

To vadbo lahko opravis kot samostojni trening in ga ponovis 3-4x. Lahko pa ga opravis na koncu svojega rednega treninga kot Burn Out in iztisnes se zadnje moci in si tako zagotovis popolen zakljucek treninga.

Preden zacnes s treningom se ogrej.

TRENING:

1. Hoja stole lateralno
2. Hoja v pocepu lateralno
3. Dvig noge lateralno z upognjenim kolenom (leva noga)
4. Dvig noge lateralno z upognjenim kolenom (desna noga)
5. Dvig noge nazaj (Kick Back) (leva noga)
6. Dvig noge nazaj (Kick Back) (desna noga)
7. Poskoki v pocepu

TIMER: 10/50 x7

Oprema: Booty Band oz. Elastika

Ce nimas Booty Banda, lahko seveda ta trening naredis tudi brez pripomocka. Ce je to tvoj samostojni trening, potem se pred vadbo ogrej, si pripravi opremo in ne pozabi na hidracijo.

To vadbo lahko kombiniras z Bikini Beach Body #3 – Raven Trebuh

Ce pa je to tvoj “Burn Out”, potem daj vse od sebe se teh zadnjih 7 minutk. Vadbo koncaj z vsaj 10 minutnim raztezanjem in mobilizacijskimi vajami.

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This workout is 7 min long Booty & Legs Burn out style. You can do this workout as your finisher after your Leg and Booty day, or you can do this workout as it is and repeat it for 3-4 times. In this case your will get great Booty & Leg workout.

I have chosen 7 different exercises with a timer, 10/50, where one circuit last for 7 minutes. All what you will need is a Booty Band. If you don’t have your band, you can do this workout without it.

The workout is filmed in Slovene language. If you don’t understand, then just follow along.

Now do a quick warm up and let’s do this together.

Workout starts at: 2:52

Workout Breakdown:

1. Standing lateral walk
2. Lateral walk in squat
3. Leg abduction with bend knee (left)
4. Leg abduction with bend knee (right)
5. Kick Back (left)
6. Kick Back (right)
7. Jump Squats

Workout Style: Interval Training 

Pair this workout with: Bikini Beach Body – Abs

Equipment Needed: 

• Booty Band

Cool Down & Stretching