00:00first let's target our lower body everybody wants a nice booty so Robert what kind of routines will
00:08get his bootylicious okay so for the booty I've got three moves for you okay so the first thing
00:13and I'm gonna scoot on over yes because I'm English okay I'm gonna do the curtsy okay all
00:19right curtsy now it's very simple you're gonna stand straight keep your torso long put your
00:23hands together you're just gonna take one foot behind and stand straight back up easiest thing
00:28in the world but you want to get as low as you can you African so let's go get down now Kayla's
00:35gonna do the more advanced version she's gonna put a bounce in it right she's gonna get down boom
00:39beautiful the lower that she gets the more her her butt is being activated her thighs are being
00:44activated this is awesome okay so really feeling that I'm loving it okay show me more fantastic so
00:51with these you just want to do about 10 reps on each side okay cool let's go down to the mat very
00:56very good the move number two so this is the single leg hip thrust okay you're gonna take one leg to
01:02the ceiling the other leg on the floor lie back and you're gonna push the hip all the way up and back
01:08down to the floor okay go again we're gonna do 10 of these now to get the maximum out of this you want
01:14to take your hips all the way up now what you're gonna do the actual squeeze is keep the hips up okay
01:30both feet on the floor squeeze the glutes now Kayla is gonna look like a superhero as she runs in this
01:36position there you go okay good now as she's doing that she's using hamstrings and glutes to lift her
01:42whole entire body which is pretty awesome okay round of applause for Kayla fantastic okay excellent job
01:51now how long do we hold that one now that one you hold for about 30 seconds 30 seconds okay okay and now
01:56my favorite move what's your favorite Rob which is a thrust and squat sorry squat and thrust we got
02:04one for us you got it let's do it okay here we go so you've got four bounces one two three four for us
02:12and squat and thrust and squat okay one two three four you thrust to us and squat thrust again this is like
02:23it's like a dance one and two get low and four and if you if you dance and I'm working you hard enough
02:29let's go one and two three okay now the advanced version yes the advanced version gonna put a little
02:35you make a fun of my voice no no no no we're gonna do a little jump here we go one two three four thrust
02:43sit thrust sit get low one wow look at that dynamite tail is a straight beast and look at that oh look she's
02:52smiling too fantastic okay I think she needs some more
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