Bodyweight Exercises for the Booty and Legs - (Part 2)

 

 

Kika Pulse (+ optional squat jack)

Form:

• Chest up and shoulders down and back 
• Hips tucked under you (avoid sticking out the bum)
• Knees open and pointing to either side 

Modifications 

This is a combination move. For beginners, skip the squat jack at the end and just focus on the pulse. You can also try this moment with flat feet initially. 

 

 

Hydron Lifts

Form:

• Rest on one knee and use one or both hands for support
• Foot of extended leg should be flexed 
• Avoid leaning too much to one side (try to stay centered with the body) 

Modifications 

For beginners, use both hands for support. For advanced, test your balance by only using one as shown in clip. 

 

Janela

Form:

• Chest up and shoulders down and back 
• Hips tucked under you (avoid sticking out the bum)
• Knees open and pointing to either side 

Modifications 

 For beginners, you can try this movement with flat feet initially. 

 

Funk Rock Squat 

Form:

• Wide starting stance with feet slightly turned out
• Shoulders relaxed and chest up 
• Hands clasped in front at the chest (as shown) or resting on hips 

 

Negativa

Form:

• Balancing on one foot and both hands, place hands to side of balancing thigh
• Distribute weight into hands as lift up leg 
• Foot of extended leg should stay flexed 

Modifications 

For beginners, be careful with your range of motion - try to lift low initially. 

 

Escorpião

Form:

• Abs engaged to protect lower back 
• Rest one forearm on floor with elbow directly underneath shoulder 
• Bend opposite leg to resting forearm toward glutes, keeping heel pointed 

 

 

THE CURVEBUILDING SERIES

 

 

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