Bootylicious Workout

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Hi Everyone,
The song Bootylicious by Destiny’s Child was stuck in my head earlier today, and it inspired this workout. To me bootylicious means two things, a round butt, and a little waist. This workout will help you get both! It’s a tough one, but there are some modifications in the video. Just remember to move from one exercise to the next as quickly as you can, and push yourself to do the harder variations if you are able to. Even doing one full burpee before switching to the knee modification will help improve your fitness faster!
Our guest today is Cydney. Cyd has agreed to let us track her progress, so we will be checking in with her periodically to see how she is doing on her fitness bender. By adding these workouts I think she is going to see great results!
You may have noticed I am trying out a new format for my blog. Let me know what you think! Do you like the new setup, or should we go back to what we had?
Enjoy today’s workout!
Melissa

Bootylicious Burpee Builder
If you are at a beginner or intermediate level you can build your Burpees up to 5, repeat 5 and go back down to one. For people at an advanced level continue to build Burpees so that on your last set you end with 10 full Burpees. Also, modifications are demonstrated in the video.
1.       Standing Pendulum (right/left=1 rep)
Beginner: 10
Intermediate: 20
Advanced: 25
2.       1 Burpee
3.       Squat twist (right)
Beginner: 10
Intermediate: 20
Advanced: 25
4.       2 burpee
5.       Squat twist (left)
Beginner: 10
Intermediate: 20
Advanced: 25
6.       3 Burpee
7.       Russian kicks (2 kicks=1 rep)
Beginner: 10 (20 kicks)
Intermediate: 20 (40 kicks)
Advanced: 25 (50 kicks)
8.       4 Burpee
9.       Warrior Chair (2 step backs=1 rep)
Beginner: 10
Intermediate: 20
Advanced: 25
10.   5 Burpee
11.   2 part Abs (Straight/V leg raise=1 rep)
Beginner: 10
Intermediate: 20
Advanced: 25
12.   5 Burpee (6 Burpee Advanced)
13.   Robot situps (twist to both directions=1 rep)
Beginner: 10
Intermediate: 20
Advanced: 25
14.   4 Burpee (7 Advanced)
15.   Angel abs
Beginner: 10
Intermediate: 20
Advanced: 25
16.   3 Burpee (8 Advanced)
17.   Lunge kicks (right)
Beginner: 10
Intermediate: 20
Advanced: 25
18.   2 Burpee (9 Burpee Advanced)
19.   Lunge Kick (left)
Beginner: 10
Intermediate: 20
Advanced: 25
20.   1 Burpee (10 Burpee Advanced)
Neither Melissa, Jesse nor anyone associated with Fitness Bender will be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Consult a Doctor before starting any exercise program.

2 thoughts on “Bootylicious Workout

  1. Amazing workout! Great exercises, many of them is new for me, I like it very much. Angel abs was so challenging, it was hard for me to keep balance. Thanks a lot, Melissa and Cydney! My time: 30:26 (advanced level).

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