1. Plyo Squats
A.Assume a squat position with feet hip-width apart (make sure knees are not jutting forward past toes).
B.Push off of the ground and jump into the air, landing softly back on feet in a squat. Continue the squat jumps nonstop for 30 seconds.
Reps: AMRAP for 30 seconds
A.Assume a plank position with shoulders directly over wrists and core tight.
B.Bend one knee to 90 degrees behind you and pulse heel straight up to the sky, squeezing glutes. Complete 15 to 20 pulses, then switch legs.
Reps: 15 per side
A.Wrap a resistance band around thighs and stand with feet shoulder-width apart, knees slightly bent, chest forward, head up and shoulders back.
B.Maintaining a strong core, step out to the side and lunge into the leg, squeezing your glutes. Return the leg to shoulder-width. Repeat 15 to 20 side lunges, then switch legs.
Reps: 15-20 per leg
4. Booty Swings
A.Hold a kettlebell in right hand and stand with feet slightly wider than hip width apart, toes pointed out at a 45-degree angle. Maintain a neutral back and spine (don’t arch or round) while swinging the kettle bell through legs, keeping chest up and left arm behind body.
B.Push through feet and use glutes to create momentum to swing the kettle bell back up, switching hands to repeat the swing with the left arm. Repeat these alternating arm swings for one minute.
Reps: AMRAP for one minute
A.Lay on back with feet on an exercise ball, hands pressing into the ground for support.
B.Curl the ball toward you using heels and lift hips and booty up, then roll the ball back out until legs are straight (but don’t lock knees), keeping booty lifted off the floor.
6. Sexy Back Deadlifts
A.Hold a five to ten-pound dumbbell in each hand and stand with feet hip width apart, palms facing body and arms slightly in front of you. Maintain a neutral spine and slightly bent knees while hinging forward and slowly lower the dumbbells to the ground (you should feel a stretch in your hamstrings as you lower down).
B.Slowly return back to standing, and then perform an upright row at the top by lifting the weights directly up to your chest, keeping elbows high and pointed out to the sides.
7. Booty Bends
A.Lay on top of an exercise ball, positioning it directly under hips. Place hands on the ground to stay steady and rest toes hip width apart on the ground.
B.Lift legs into the air by squeezing booty and activating hamstrings. Slowly lower toes back down.
8. Leg Lifts
A.Begin on knees and lean to one side, supporting weight on one hand directly underneath shoulder.
B.Keep bottom leg bent on the ground and lift top leg up, keeping it straight.
Soruce : www.shape.com