30 Minute Total Body Fat Burning Workout And Butt Lifting Exercises Level 3

5

Gorgeous, I love this workout. it was the right intensity and exercise combination, at the same time it was not brutal as some of my late workouts 😉 So we continue with 90 day exercise challenge.

There is a light verssion of this workout.

Circuit training, 1 round

1. Reverse lunge, kick forward, reverce lunge, tunr, lunge, kick … – 20
2. Single LEFT leg Downward dog, RIGHT knee to opposite arm, right leg sire, right knee to opposite arm, return to downward dog – 20
3. Single leg LEFT push up – 10
4. Like 2. RIGHT leg – 20
5. Like 3. RIGHT leg – 10
6. Single leg RIGHT hip thrust+pull over – 50
7. Single leg LEFT hip thrust+pull over – 50
8. Side lunge LEFT leg – 20
9. Side LEFT leg raise – 50
10. Like 8. RIGHT leg – 20
11. Like 9. RIGHT – 50
12. Dive momber – 10
13. Abs – leg raise+crunch and feet touch – 20
14. Dive momber – 10
15. Crocodile jumps, doubles – 20
16. LEFT leg circle – 25+25
17. Dive bomber – 10
18. Like 16. RIGHT leg – 25+25
19. Reverse bent knee plank, single leg hip raises, alterbate every 2 reps – 50

Do you like this workout?
I liked it a lot! Next day e felt this workout in back muscles (from pull over), shoulders (from dive bombers) and of course butt (these 90 days it will be butt torture).

5 comments

  1. Janny 14 July, 2015 at 15:23 Reply

    I did this a few days ago and the next day my back, my butt and my shoulders were sore. It was fun but also hard. I had to skip the dive bombers once (I guess it was 17) because of all the push ups and dive bombers before. I couldn’t switch to the easier version on the knees because I was already doing that. I still can’t do a “real” dive bomber.
    By the way I like the typo “dive momber” ;).

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