240 to 330
Mat, No Equipment
Boot camp routines are made with the purpose of burning a high amount of calories in a short period of time and getting results quickly, and this workout is no different. Specifically targeting the butt and legs, this Booty Boot Camp is designed to burn fat, tone, and shape to give you legs that will stop traffic. As an added bonus, many of these moves are dynamic enough that they also engage the core muscles (abs, lower back, obliques), as well.
This program works by using the large muscles in the legs to burn off calories quickly to help you drop extra fat content. This helps to slim down the legs, hips and butt. On top of this, these exercises will build muscle content (if you don’t have it already) to create definition and shape so that your legs will taper from the thigh in towards the hip and knee, giving you the smooth curve through the quadriceps and hamstrings that is most often associated with dancers legs.
If you want to see results fast, the Booty Boot Camp works, if you just follow these recommendations. The first week, do this routine only three times with at least one full day break in between (do light cardio on your break days). You may want to do only one set of each exercise for your first try.
In the second week, build up to doing this video 4 times a week where you do this workout on days one, two, four, and five, along with a short cardio session (15-30 min) each day. On days three and six (the “break” days), do a longer cardio session of 45-60+ minutes; we suggest 15-20 minutes on a stair climber, 15-20 minutes walking on a treadmill with incline, and 15-20 minutes of cardio intervals to burn the most calories and see results even faster. Stay on the week two program until your legs are where you want them, then drop back to doing this routine twice a week to keep your legs defined and firm.
Because this routine uses the large muscles in the butt and legs it burns a lot of calories. In the thirty minutes of this video, we estimate that you can burn 240 - 330 calories. You can increase the difficulty of this routine and the number of calories burned by adding extra resistance (dumbbells, medicine ball, etc)
About the exercises in this routine:
Traveling Lunge Squats – This dynamic move not only hones in on the glutes and thigh muscles, it also engages your core because of the balance required to move from the lunging position, back to the squat.
3 Point Stutter Squats – There’s no need to tell you exactly where you’ll be feeling the burn during this move. Use nice controlled movements and those glutes will be protesting (don’t listen to them, you know what’s best).
Boxer squat – The dipping motion and pressing up on your toe on each side incorporates the calf and oblique muscles. Keep your abs nice and tight the entire time for best results.
Downward Dog with Leg Raises – The Downward Dog position gives you extra range of motion so that you can get an extra squeeze out of the glutes.
Straight Leg Deadlift – The butt is the primary focus of this exercise but your hamstrings, obliques, lower back, hip flexors, inside & outside thigh all play supporting roles.
Squat + Calf Raises – Multitasking in it’s finest form; the glutes, thighs, and calves all get worked over during this exercise.
Crossover Lunges – This lunge variation requires balance, which forces the core to work harder (which also means more calories burned). Because of the different foot positions, it incorporates inner and outer thigh in a more comprehensive way than a regular lunge does.
The Booty Boot Camp is a great go-to routine for when you want to burn a high number of calories & tone the lower body without any equipment at all. Do it consistently and as directed and you will quickly notice a difference in your body composition.