BIKINI BOOTY WORKOUT WITH ISABELLA NICHOLS

Bikini Booty Workout With Isabella Nichols CRAB WALK 3 SETS (up & back twice, for 6 total laps) WHAT YOU NEED : • Small elastic stretchy band to go above the knees • A free passageway of at least 5 meters / 16 feet HOW TO DO IT : • Place the band just above the knees • Slowly walk sideways like a crab, while sticking the bum out and activating the glutes • Recommended to repeat this up and back twice or until you feel the burn. Repeat this 3 times. GLUTE BRIDGE 10 REPS x 3 SETS (30 total) WHAT YOU NEED : • Just yourself! • Soft mat to lay on HOW TO DO IT : • Start off by lying on your back • Bend your knees at a 90 degree angle, with your feet flat on the floor • In one fluid movement, thrust your hips up to the ceiling while squeezing the glutes • When you get to the top hold for 3 seconds • Repeat for 3 sets of 10 reps GLUTE CLAM 20 REPS x 3 SETS (10 reps each side) WHAT YOU NEED : • Small elastic stretchy band to go above the knees • Soft mat to lay on HOW TO DO IT : • Place the band just above your knees • Start by lying on your side with your head supported by your hand • Knees out at a right angle to your body and feet tucked behind your bum • Keeping the feet together, seperate the knees as far as you can while squeezing the glutes • Make sure not to rock back and forward • Repeat for 3 sets of 10 reps on each side HYDRANT 20 REPS x 3 SETS (10 reps each side) WHAT YOU NEED : • Small elastic stretchy band to go below the knees • Soft mat to lay on HOW TO DO IT : • Place the band just below the knees • Get onto your hands and knees • Kick the knee out sideways as far as possible while tensing the glutes • Do 10 reps on each leg, 3 rounds

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