BOOTY
WORKOUT
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JGG79
WANT THAT PERFECT,
TONED BOOTY?
This Madbarz butt workout routine consists of 7 carefully
selected exercises and 3 levels of difficulty, all designed
to give you the bum you’ve always wanted!
LIST OF EXERCISES
BOX JUMPS
BULGARIAN SPLIT SQUAT
VERTICAL JUMPS
SQUATS
DUCK WALK
SQUAT JUMPS + 180°TURN
LUNGES
Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79
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WORKOUT (3 LEVELS)
This workout is 4 cycles long, you just need to pick
your workout level!
Trainingfrequency 2timesperweek
Breakbetweenexercises 90sec
Breakbetweencycles 60sec
LEVEL
Exercises - do 4 cycles
Beginner Medium Advance
Box
Jumps 5 10 15
BulgarianSplitSquat,eachleg 5 12 15
Vertical
Jumps 10 15 25
Squats 12 20 30
DuckWalk 20sec 45sec 90sec
SquatJumpswith180°turn 5 15 20
Lunges,
each
leg 10 15 20
IMPORTANT NOTE
Incorporate this workout into your regular weekly
trainings for best results.
DESIGNED BY
NATALIJASIROVICA
Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79
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EXERCISE
INSTRUCTIONS
BOX JUMPS
» Stand streight with your feet shoulder-width apart.
Make sure you’re at good distance from the box.
» Before you jump, drop into a quarter squat position
and by swinging your arms push your feet away from
the floor and land on the box softly with your full feet.
» Make sure that your knees follow the direction of your
toes.
» Stand tall.
» Jump back on the floor in a soft quarter squat.
» Repeat the recommended amount of repetitions.
Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79
Distribution of this material can lead to lawsuits and financial penalties. 4
BULGARIAN SPLIT SQUAT
(EACH LEG)
» Stand straight with your feet shoulder-width apart.
Place one leg in front of you and another on a bench
or a chair and brace your core.
» Bend down with your front knee at a 90° angle (your
knee should never go over your toes).
» When you start lifting up concentrate on your front leg,
put your weight into your heel to maximally engage the
glutes.
» Repeat recommended amount of repetitions.
Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79
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VERTICAL JUMPS
» Stand straight with your feet shoulder-width apart and
start off by lowering into a squat position while inhal-
ing.
» Jump up while exhaling and swinging your arms for a
higher jump.
» Jump down into the same squat position.
» Keep your knees at a 90° angle (your knee should
never go over your toes).
» Repeat recommended amount of repetitions.
Yeison Alexander Rico Moreno (
[email protected]), Activation code: JGG79
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SQUATS
» Stand straight with your feet shoulder-width apart.
» Start lowering the body by bending the knees. Push
your body weight into the heels.
»
Keep a neutral spine and your chest lifted all the time.
» As you’re lowering down, place your hands in front of
your chest for balance.
» Lower down until your knees form a 90° angle then
push back up to a straight position.
» Repeat recommended amount of repetitions.
Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79
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DUCK WALK
» Stand straight with your feet a little wider than shoul-
der-width apart.
» Start bending your knees into a squat until you lower
onto your heels.
» Keep your hands straight in front of you.
» Start walking in this low position by making big steps.
» Continue walking in the recommended amount of time.
Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79
Distribution of this material can lead to lawsuits and financial penalties. 8
SQUAT JUMPS WITH 180°
TURN
» Stand straight with your feet shoulder-width apart
and start off by lowering into a squat position while
inhaling.
» Keep your hands straight in front of you.
» Jump up while exhaling by swinging your arms for a
higher jump.
» Rotate your entire body for 180° while in the jump.
» Repeat recommended amount of repetitions.
Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79
Distribution of this material can lead to lawsuits and financial penalties. 9
LUNGES (EACH LEG)
» Stand straight with your feet shoulder-width apart. This
is your starting position.
» Step forward with the right leg while bending your
knees and dropping your hips.
» Lower your back (left) foot down until your knee near-
ly touches the floor. Don’t lean towards the front and
keep your knees at a 90° angle (your knee should nev-
er go over your toes).
» Step back up into the starting position by pushing your
weight into the back foot.
» Now step forward with the left foot and repeat the
same movement.
» Repeat recommended amount of repetitions.
Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79
Distribution of this material can lead to lawsuits and financial penalties. 10
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Disclaimer
All information in this document is supplied without liability. You should consult a
physician before beginning a new fitness or nutritional program. Our recommended
workout plans and exercises, even if they are tailored to individual users, should not
be misconstrued as medical advice, diagnoses or treatment. If you have any
concerns or questions about your health, you should always consult with a healthcare
professional before starting the program or individual exercise.
The use of any information or programs provided in these materials is solely at your
own risk. We cannot guarantee that any results in the form of physical or health
transformation, weight loss or fitness results or improvements shall arise from using
Madbarz Premium Pack or the associated products, whether provided by Madbarz or
third parties associated to Madbarz.
Copyright
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is forbidden to publish, broadcast, rewrite for broadcast or publication or redistribute
these materials directly or indirectly in any medium. Neither Madbarz Premium Pack
nor any portion thereof may be stored or used on a computer except for personal use.
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