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300tube Amanda Cerny   4 June, 2014
 767,188

Amanda Cerny and King Bach = Bach's Booty Blast

AC Workout - Bach's Booty Blast

You can subscribe to King Bach: https://www.youtube.com/BachelorsPadTv


REMEMBER! This is a high intensity workout. We want to burn calories while shaping our booties! There are no breaks in between each move. 10 minute Booty Blast Workout. 
 
Cross Leg Lifts (1 minute each leg)

Get on all fours with hands directly beneath your shoulders. Lift one leg up behind you towards the ceiling with foot flexed and knee bent at 90 degree angle. As you bring your leg down, cross it down over over other fixed leg and then back up to the ceiling and then back down straight parallel to fixed leg in starting position. Repeat. Remember to never fully set your leg down on the grown throughout this minute interval.
Repeat.



Single-leg pelvic lifts (1 minute)

Lie on the ground with your knees bent, feet flat on the floor and your arms at your sides, hands flat on the floor.
Cross your left leg over the right so that the ankle rests just above the knee.
Slowly lift your pelvis up towards the ceiling until your back is straight, but not arched upward, clenching your butt while doing so.
Hold for a few seconds, slowly lower your torso back to the ground.

Lunges (1 minute each leg)

From a standing position step forward with one leg while bending the knees and lowering the back knee towards the floor. Keep your torso straight, your abs in, your front heel on the ground and the knee directly over the foot.
Push up through the front heel to a standing position, but don't lock your knees at the top of the movement. 

Fire Hydrant (1 minute each leg)

Put hands below shoulders, tummy tight and
lift leg up to the side at 90 degree angles coming up to hip level. Make sure that you look down at the ground.

Squats (1 minute)

GREAT for full body workout but most of all shapes that booty!
Stand up straight with your feet about a little more than shoulder-width apart, toes pointing forward, arms in front of you.
While keeping your head up and your back straight and without letting your knees extend over your toes, squad down as if you were about to sit on a chair until your thighs are almost parallel with the floor.
Slowly stand up again concentrating on using your bum, thighs and hips instead of your legs.
Repeat.

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