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40 MIN LEGS AND GLUTES WORKOUT WITH WEIGHTS | Round Booty | Intense Lower Body | Lift Your Butt
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#trainwithkaykay #legsandglutes
Team Everydaywarrior,
Let's kick off this "Last Minute Summer Camp" with an Intense 40 Min Legs and Glutes Workout with Weights.
Attention: This is actually our FIRST Lower Body Workout where I use lighter weights. I was using 2x 5 kg for this one - it's more about the reps and I am telling you it really burns. 🥵😍🔥
So grap some lighter weights this time, and focus on your reps.
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 - 00:10 Intro
00:13 - 04:16 Warm Up
SQUATS
SQUAT LEG CIRCLE
HIGH KNEE SKIPS
WALK OUT | IN
PLANK LEG LIFT
GLUTE BRIDGE WALK
FROG BRIDGE
FROG PULSES
04:23 - 40:19 Workout: 50s 🔥 | 10s off
KICK BACKS
KICK BACK PULSES
KICK BACKS OPP.
KICK PACK OPP.
SQUAT WALK BACK & FORTH
PULSED SQUAT – SQUAT JUMP
REV. LUNGES
3X SPLIT SQUAT PULSES
REV. LUNGES OPP.
3X SPLIT SQUAT PULSES
SUITCASE SQUATS
QUICK STOP JUMPING LUNGES
SUMO DL PULSES
RDL PULSES
ALT. CURTSY
PLANK RAISE ONE SIDE
KICK BACK SAME SIDE
LEG RAISES OPP.
KICK BACK SAME SIDE
CLAMSHELL
KNEELING SCALE
CLAMSHELL OPP.
KNEELING SCALE OPP.
PULSED CURTSY
PULSED CURTSY OPP.
2X HOP DROP DOWN SUMO
SINGLE LEG GLUTE BRIDGE ONE SIDE
SINGLE LEG GLUTE BRIDGE SAME SIDE
SINGLE LEG GLUTE BRIDGE OPP.
SINGLE LEG GLUTE BRIDGE HOLD SAME SIDE
GLUTE BRIDGE CALF RAISES
COMMANDOS
COMMANDO JUMP SQUATS
1 ½ SQUATS
2X PULSED RDL
SQUAT CLEAN
1 MIN REST
41:18 - 44:48 | 3 MIN FINISHER:
30s 🔥 | 5s off
JUMPING LUNGES
WALL SIT MARCH
WALL SIT HOLD
IN | OUT SQUAT HOPS
SQUAT CALF RAISES
SQUAT – SQUAT JUMP
45;:13 - 49:30 Cool Down
QUAD STRETCH
QUAD STRETCH OPP.
DEEP LUNGE
PIGEON
DEEP LUNGE OPP.
PIGEON OPP.
LAY DOWN
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 5 kg each (don't get fooled) 😝
* a mat is recommended
👉🏼 my supplements: foodspring, get 15 % off = kaykayFSG
You also would like to train in the Gym?
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.
Team Everydaywarrior,
Let's kick off this "Last Minute Summer Camp" with an Intense 40 Min Legs and Glutes Workout with Weights.
Attention: This is actually our FIRST Lower Body Workout where I use lighter weights. I was using 2x 5 kg for this one - it's more about the reps and I am telling you it really burns. 🥵😍🔥
So grap some lighter weights this time, and focus on your reps.
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 - 00:10 Intro
00:13 - 04:16 Warm Up
SQUATS
SQUAT LEG CIRCLE
HIGH KNEE SKIPS
WALK OUT | IN
PLANK LEG LIFT
GLUTE BRIDGE WALK
FROG BRIDGE
FROG PULSES
04:23 - 40:19 Workout: 50s 🔥 | 10s off
KICK BACKS
KICK BACK PULSES
KICK BACKS OPP.
KICK PACK OPP.
SQUAT WALK BACK & FORTH
PULSED SQUAT – SQUAT JUMP
REV. LUNGES
3X SPLIT SQUAT PULSES
REV. LUNGES OPP.
3X SPLIT SQUAT PULSES
SUITCASE SQUATS
QUICK STOP JUMPING LUNGES
SUMO DL PULSES
RDL PULSES
ALT. CURTSY
PLANK RAISE ONE SIDE
KICK BACK SAME SIDE
LEG RAISES OPP.
KICK BACK SAME SIDE
CLAMSHELL
KNEELING SCALE
CLAMSHELL OPP.
KNEELING SCALE OPP.
PULSED CURTSY
PULSED CURTSY OPP.
2X HOP DROP DOWN SUMO
SINGLE LEG GLUTE BRIDGE ONE SIDE
SINGLE LEG GLUTE BRIDGE SAME SIDE
SINGLE LEG GLUTE BRIDGE OPP.
SINGLE LEG GLUTE BRIDGE HOLD SAME SIDE
GLUTE BRIDGE CALF RAISES
COMMANDOS
COMMANDO JUMP SQUATS
1 ½ SQUATS
2X PULSED RDL
SQUAT CLEAN
1 MIN REST
41:18 - 44:48 | 3 MIN FINISHER:
30s 🔥 | 5s off
JUMPING LUNGES
WALL SIT MARCH
WALL SIT HOLD
IN | OUT SQUAT HOPS
SQUAT CALF RAISES
SQUAT – SQUAT JUMP
45;:13 - 49:30 Cool Down
QUAD STRETCH
QUAD STRETCH OPP.
DEEP LUNGE
PIGEON
DEEP LUNGE OPP.
PIGEON OPP.
LAY DOWN
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 5 kg each (don't get fooled) 😝
* a mat is recommended
👉🏼 my supplements: foodspring, get 15 % off = kaykayFSG
You also would like to train in the Gym?
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.
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