Main Target : Butt And Abs
Secondary Target: Hamstrings , Quads (Upper Legs), Lower Back , Shoulder
Estimated Calories burnt: 17-21 calories per minute (depending on intensity and weight used)
Description:
Start with the Mobility Overhead Squat exercise by standing with your feet hip-width apart. Hold a weight or medicine ball straight overhead and squat down, keeping your back straight and your knees behind your toes. Push back up to the starting position and repeat for the desired number of repetitions and sets. Then, move into the Rotators exercise by standing with your feet together. Take a large step to one side and rotate your body, keeping your arms extended and your core engaged. Hold for 30 seconds to a minute, breathing deeply. Repeat on the other side. Finally, move into the Backout exercise by standing with your feet hip-width apart. Take a large step backward with one foot and lower your body down into a lunge position, keeping your back knee almost touching the ground. Push back up to the starting position and repeat with the other leg. Continue alternating legs for the desired number of repetitions and sets.
Disclaimer: Please note that the calories burn per minute values listed are estimates and may vary depending on individual factors such as weight, age, and fitness level. These values are intended to serve as a general guide only and should not be taken as exact values for every person
Note: As with any exercise, it's important to consult with a healthcare professional or certified personal trainer to ensure proper form and safety.