5-Minute Brazilian Butt Lift Workout

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Brazilian women are known for their gorgeous behinds, but you don’t have to travel to Brazil to get those fabulous curves. Lift & tone your booty in 5-minutes a day with these simple, yet effective, exercises. Add these to your leg day strength training program, or prior to your cardio workout, and you’ll see results in no time!

Pile Squat- Minutes 0-1:00

Stand with feet slightly wider than shoulder-width apart, toes turned out

Tuck your tailbone under and contract glutes

Lower your body into a Pile Squat as low as you can go without letting your knees creep past your toes

After 20 reps, pulse at bottom for 20 seconds

Touchdown: Minutes 1:00-2:00

Stand with feet shoulder width apart, toes pointed forward

Squat down until knees are bent 90 degrees

Step left leg back into a deep reverse lunge, placing right hand along outside of right thigh or touching the floor

Raise left hand in front of face, palm facing out

Return to starting position and repeat, alternating sides

Explosive Lunge: Minutes 2:00-3:00

Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee point towards floor

Jump up, pushing off the floor with both feet

Switch legs in midair, landing with right foot forward in a lunge (this sounds harder than it actually is, it’s actually very easy)

Continue, alternating sides

Squat with Kick Back: Minutes 3:00-4:00

Stand with legs shoulder width apart arms at side

Sit back into a squat keeping weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending arms

Return to start and switch sides

Jump Squat: Minutes 4:00-5:00

Stand with legs shoulder width apart, arms at sides, toes pointed forward

Squat down until knees are bent 90 degrees

Jump up, pushing off the floor with both feet, reach arms towards ceiling

Land back in squat position and repeat

“No ones going to focus on your booty unless you do!”

XOXO,

Primadonna Fitness

 

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