The provided text appears to be a transcript of a 30-minute live workout session focused on training the booty, hamstrings, and outer thighs, without engaging the front of the legs. The instructor guides participants through various exercises, including one-sided leg lifts, glute bridges, and pulses, all designed to target the desired muscle groups. Throughout the session, the instructor emphasizes the importance of maintaining tension and squeezing the muscles, especially in the buttocks, to achieve the best results. The workout concludes with a final 30 seconds of hip lifts and butt cheek squeezes, leaving the instructor and participants feeling accomplished and, hopefully, with a burning sensation in their backsides.
Here are the key facts extracted from the text:
1. The workout is a 30-minute booty-focused session with no squats or jumps.
2. The workout targets the hamstrings and outer thighs in addition to the booty.
3. The first part of the workout uses a booty band.
4. If you don't have a booty band, you can do the exercises without it.
5. The workout has two parts, with a one-minute break in between.
6. Free workout plans are available on the instructor's channel.
7. The exercises are designed to target the booty without using additional weights.
8. The workout includes exercises like one-side leg lifts, glute bridges, and abductor movements.
9. The instructor emphasizes the importance of keeping tension in the muscles throughout the exercises.
10. The workout can be modified to accommodate different fitness levels, such as using a chair for support.
11. The instructor encourages viewers to focus on their breathing and engage their core during the exercises.
12. The workout includes a variety of movements, including leg lifts, pulses, and circles.
13. The instructor emphasizes the importance of squeezing the booty muscles throughout the exercises.
14. The workout ends with a 30-second hold and a final stretch.