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LEG AND BOOTY WORKOUT | Home workout 2019 | Koboko Fitness


Welcome to the snow equipment a leg and booty workout aka. We got our priorities straight with our workout routine Let’s just get started We’re gonna jump into a warm-up of air squats Very basic pretend to be sitting back into an imaginary Chair and when you’re standing up you want to squeeze your booty if you are able go as deep as you can Because this workout is all about the legs and all about booty If you need a longer warmup pause the video get that in but as for me I’m gonna jump straight into donkey sways taking it straight to the streets Extend your leg and just write a letter you in the air with your leg There you go. You’re swaying your leg from side to side without letting it touch the mat Your abs are sucked in your booty is on fire Good I’m demonstrating this with ankle weights because I feel like it you don’t have to use ankle weights But if you want to use ankle weights who’s gonna stop you, not me Of course We’re going to do the other side as well extend that leg and write that letter you The variation on the right is showing without ankle weights. It’s literally the same movement. It’s just a little bit easier without the ankle weights Are you ready? Let’s go Awesome tuck your abs in really make sure your abs are as tight as you can get them and focus on squeezing your booty as You sway your leg from side to side This really burns This is good This first half of the workout is focused on the booty the actual butt cheeks and then after the break We’ll focus more on the legs priorities Next up we have leg extensions. You’re still in that same position. And now you’re just kicking your leg out toward the back When you extend your leg Make sure you squeeze your butt and you pause with that leg extended before you put it back on the mat Let’s go You’re doing awesome This is good Slow and steady go ahead and switch legs We’re going to do the same thing on the other side. This movement is not about speed. It’s all about control So squeeze and extend and feel amazing because you are working out and that is just awesome Next up we have a leg outside poles. You’re going to extend that leg to the side and raise your leg This is like fire hydrants, but for people in university university level bootie exercisers. This one is for you. Are you ready? Let’s go Tuck your abs in keep that leg as straight as you can and just raise And this is a bit too challenging. Maybe you’re not flexible enough to do this You can bend your legs and do regular fire hydrants that counts too. It’s all good You’re still part of the family if you have to bend your knees Go ahead switch legs to the other side You have two more moves and you get a break just two more dos That was good, it’s over now we have hamstring grazes. You’re going to lay on your chest Support your head with your hand and just squeeze your booty to raise your leg as high as you can we’re going for a sculpted lifted perky Let’s go You’re doing it well, don’t worry about it Just do your best keep that leg as straight as you can manage and squeeze your butt to raise your leg Your thigh actually off of the mat So good our last move before the break is Glute bridges If you have weights, you can put it on your hip like I’m doing on the left Otherwise do the variation on the right way or doing the glute bridges? Really slowly and when you lift your hips off the mat you want to really squeeze as tight as you can This is one of the most effective glute isolation exercises Booty burning exercises ever invented. I love it You’re doing good After this you get a break Keep going Oh, yeah you did that you did that you did that go ahead and take a break. I’ll be back in just a bit Just a kiss you’re new here my name is Cola just like coca-cola and I am Married, and I have a son and we live in Indiana and we have a dog a Jack Russell terrier I’m a personal trainer and and Also certified in nutrition. Whoo. I don’t know why I’m telling you all this I guess what I’m trying to say is if you’re loving my workouts that makes me really happy because I want you to be happy I’m here to see you win And I want to personally invite you over to my website. Cocoa fitness calm Where I have planned your whole year of workouts for you So you never have to think ever again about what to do. I have workouts for the intermediate beginner and advanced level So you pick your level and do your workout every day? No thinking required coupon code provided below and There’s a lot of stuff I can’t fit into this break period so just come over do to try it’s free to try and let’s let’s just I Think that’s what I want to say. I think yeah Welcome back we are starting off with clothed squats. Keep your feet together drop into a squat and squeeze your boots to stand back up You get it good let’s go It might be a bit of a challenge to keep your feet together That’s the whole point just do what you can do and make sure you’re moving when this timer stops Remember to sit back into that imaginary chair or on to the toilet Good. That’s what’s going to help. You have a really good form as you do this Squeeze on the way up good abs sucked in perfect Drop Lunges you’re going to drop into a lunge and then switch your legs and drop again if you don’t want to do the version on The left go ahead do the variation on the right which are alternate or lunges do what matches your fitness level. Let’s go You’re doing good if you’re doing the drop lunges with me Make sure your back knee doesn’t touch the floor your abs are engaged and you are listening to your body All right, next up we have kickbacks hold onto your waist a chair a wall something and Just kick your leg back That’s all you have to do when you kick your leg back Really be thinking about your butt and your thighs so you can activate all the right muscles You’re doing so well keep going Go ahead and switch your legs you’re going to do the same movement on the other side You look awesome don’t worry about it. We’re almost done we are almost at the end of this workout Next up we have side lunges. You’re just going to stay in one spot These are stationary side lunges abs are engaged and you’re just leaning from side to side Remember to really focus on squeezing the muscles in your thigh to get the full effect Fuel as deep as your flexibility will allow Very good, we’re going to do another round of side lunges. I know I know I just totally That was trickery Just go with it go as deep as your legs will allow You’re doing good, you’re a good sport You’re doing it you’re doing good go go go go go go That was awesome you made it to the end go ahead and go down with some good mornings Keep your back flat and just bend forward and stand back up Good just get that heart rate down a little bit Very good and finally Ellen just with a slight bend in your knee give yourself a big hug I just want to remind you that it is important to be kind to yourself the way you are kind to others because you Deserve the best and nothing less Thank you so much for working out with me today Subscribe to my youtube channel if you haven’t done so already and I will see you in my next workout video

Reader Comments

  1. Hi.beAutiful.mama.sister๐ŸŒน๐Ÿ‘
    Yes…loveโค..videoโœ”โœ”โœ”
    Feeelll.the.burn๐Ÿ˜‰
    Happy๐Ÿค—.dayโ—โ—
    ๐Ÿ‘€๐Ÿ‘€๐Ÿ‘€..looking..goodโ—๐ŸŒน๐Ÿ‘ ๐Ÿ‘ 

  2. Hi! I love your channel and Iโ€™ve been watching these videos for a while now๐Ÿฅฐ I see the result and I am so thankful that you are backโ™ฅ๏ธ But I was wandering if you can make one hour work out? On YouTube? It would be amazing๐Ÿฅฐ๐Ÿฅฐ๐Ÿฅฐ thanks

  3. ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’•๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ’•๐Ÿ˜

  4. If you ever leave YouTube or delete any of your videos idk what I will do. I still do workouts from long ago from you and they are still just as effective as the new ones you upload. And u came just in time with this one because today is leg day for me and I was just about to work out when I heard the DING that you uploaded a new vid.

  5. I love when you put the modified version in the corner… But too bad it's not in this one. I still ain't as flexible as I want to be but with time I will

  6. I have to do this exercises too because my girlfriend is always complaining and saying that I have a little booty for a black guy ๐Ÿ˜ง
    Thanks Koboka!๐Ÿ˜Š

  7. Full workout mentioned
    -Squats for 20 seconds

    -Donkey sways (donkey kicks but drawing a โ€˜uโ€™ instead of kicking for 30 seconds on each leg -1 minute in total)

    -Knelt backward leg extensions for 25 seconds on each leg

    -Knelt sideways leg kicks or fire hydrants if not flexible enough for 25 seconds each

    -Lie on stomach and lift legs up alternately for 30 seconds

    -Glute bridges or hip thrusts for 30 seconds

    1 minute rest

    -Squats with feet together for 45 seconds

    -Forward lunges alternating feet (jump after each lunge or just do a regular lunge) for 45 seconds

    -Stanging leg kickbacks-kick leg backwards for 20 seconds on each leg

    -Side lunges alternating legs for 30 seconds

    -Another set of side lunges alternating legs for 30 seconds

    -Good mornings (lean forward with a straight back) for 30 seconds

    -Hug yourself for 30 seconds

  8. You are SUCH a motivation to me; I โค you keep ๐Ÿ˜Š throughout the video, no matter what you're doing. The motivational words as I'm trying to keep up really does help.
    #YouGonnaHaveMeFit โคโค
    #NotificationSquad โœŒ๐Ÿฟ๐Ÿ––๐Ÿฟ๐Ÿค™๐Ÿฟ

  9. I LOVE YOUR VIDEOS๐Ÿ’œ๐Ÿ’œ๐Ÿ’œ๐Ÿ’œ๐Ÿ’œ๐Ÿ’œ
    One question, if you want to grow the muscles of the hip section and butty, do I have to do the exercises every day or just like 2 days a week? I don't want to lose weight there

  10. ู…ู† ูุถู„ูƒ ุชุฑุฌู…ุฉ ุญุชู‰ ู†ูู‡ู… ูˆุดูƒุฑุง ๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜๐Ÿ‘

  11. Hi Kola, great workout once again! Please could you suggest moves to replace the squats and lunges? They hurt my knees too much (arthrosis). ๐Ÿ˜• Thanks and have a wonderful day! ๐Ÿ’•โค๐Ÿ’•โค๐Ÿ’•โค๐Ÿ’•โค๐Ÿ’•

  12. Really need your help my butt isnโ€™t getting big and I donโ€™t know why I am doing exercises right and I am upset!! Please respond to me I need help

  13. I love your workouts, it just the best for lazy people like me๐Ÿ˜€. But how can I burn armpit fat, I can wear sleeveless tops.

  14. Can you please review these apps for butt workout. I have been using one called buttocks but i dont se any difference at all.

  15. Omg! you are literally the best fitness channel, I love watching your videos!! you keep me motivated !! Thank you โœŒ๐Ÿป

  16. This is my first time working out EVER! And you completely killed me!
    Just kidding ๐Ÿ˜‚๐Ÿ˜‚
    I love the way you motivated me through the video when I was giving up.. I think Iโ€™m going to stick to your channel and tell all my friends about you..
    Thank you soo much ๐Ÿ’‹๐Ÿ’‹โค๏ธ๐Ÿฅฐ

  17. Yo this works! I broke a good sweat, my butt and leg muscles feel activated, and I did all the exercises with you. This will be my daily routine and you have a new subscriber๐Ÿ’—.

  18. Can you do a video on getting bigger thighs please because I am skinny. I have been more encouraged to change my body because of you. Please

  19. Iโ€™ve been working out to this video about a month now at least 2 times a week and Iโ€™m seeing really great results

  20. When your glutes reach a size which your happy how do you maintain that size without growing it? Keep doing your simple easy workout or what lol help me pls.

  21. Good day. Tell me how often and for how long you need to do your exercises in order to achieve such a result as you have. Thank.

  22. Hi Kola, I following you Istanbul in Turkey. I love your smiling face ๐Ÿ™‚ And you're very good. I have aquestion i hope you can answer. Can't raise a hip very week? How? Love, Nihan.

  23. You girl are amaizing๐Ÿ˜ your strategie of workout and motivation is absolutely effective โ˜๏ธ๐Ÿ˜— Thankyou for keeping me fit more than a gym trainer doesโค

  24. ahhhh so glad i found you !!! I can feel your good energy , short and sweet . Can't wait to watch more of your videos ! <3

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