Booty Express

BEATS EXERCITII REPS OBSERVATII

3+1T Squat 4

3 hold +1 up Squat 4

2T Squat 4

1T Squat 8

12 sec Squat hold 12 sec

Get up – 4 sec

1T Squat 8

3+1T Squat 4

3 hold + 1 up Squat 4

2T Squat 4

1T Squat 8

16 sec Squat hold – 16 sec 16 sec

Booty Express
Go down on knees

2T Squat on knees 4

1T Squat on knees 8

Get up to normal squat position

16 sec Squat hold – 16 sec 16 sec

 1. SQUATS: Sexy Back – Justin Timberlake 4:14

BEATS EXERCITII REPS OBSERVATII

4T Intro -

1T Back Lunge / alternate 4

Pulse Back Lunge/ alternate 4

3 hold + 1 up Back Lunge/ alternate 4

2T Side Lunge/right leg 2

2T Side Lunge/left leg 2

1T Side Lunge/right leg 4

1T Side Lunge/left leg 4

Wide squat position – hold for 8 sec

1T Squat position – lunge left & right 4

Pulse Squat position – lunge left & right 4

1T Squat position – lunge left & right 4

March 16 sec

Wide squat position hold

1T Squat position – lunge left & right 8

pulse Squat position – lunge left & right 4

March 8 T

2T Back Lunge/Right leg 4

2T Back Lunge/Left leg 4

3 hold + 1 up Back Lunge/ alternate 4 Jump to change leg

1T Jump lunge 8

2. LUNGES: Heads will roll – Yeah Yeah Yeahs 5:00

BEATS EXERCITII REP OBSERVATII

S

8T Intro -

3+1T Squat 2

2T Squat 4

Pulse Squat 4
3 hold + 1 up Squat 4

4 steps squat walk + 2x squat w/knee up 1

2T Squat 4

Pulse Squat 4

4 steps squat walk + 2x squat w/knee up 2

8T Squat Hold

Squat position – extend leg to side and back/ 2

right leg

Squat position – extend leg to side and back/ left 2

leg

Jump squat 8

4 steps squat walk + 2x squat w/knee up

Squat 4
 3. SQUAT Variations: Moi Lolita – Alizee 3:36

BEATS EXERCITII REPS OBSERVATII

Fwd lunge-turn-squat-lunge (alternate) 6

4T Break

2T Half squat position – extend leg to side /leg 4

1T Half squat position – extend leg to side/ leg 8

4 jump lunge + 1 squat pulse 4

2T Squat 4

3 hold + 1 up Squat 4

4 jump lunge + 1 squat pulse 4

2T Squat 6

4 jump lunge + 1 squat pulse 4

2T Squat 4

1T Squat + knee up 8

Pulse jump squat

 4. COMBO: All the Things She Said – t.A.T.U 4:40

BEATS EXERCITII REPS OBSERVATII

8T Hold squat Mat in front

Walk on mat to plank Hands and knees on the

same line; hands under
shoulders

2T Leg 90° up/ flex 4

1T Leg 90° up/ flex 4

Pulse Leg 90° up/ flex 4

2T Leg 90° up/ flex 4

1T Side leg lift 8

Change leg

2T Leg 90° up/ flex 4

1T Leg 90° up/ flex 4

Pulse Leg 90° up/ flex 4

2T Leg 90° up/ flex 4

1T Side leg lift 8

Plank position/ elbow – extend leg to side – 3T

5. MAT Work: Feel It Still – Portugal the Man 3:34

6. Stretching: Ready or Not – The Fugees