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How To Effectively Warmup & Cooldown from your Workouts

November 08, 2019 3 min read

Danita Young   Owner & Cofounder of Booty Bands®
Certified Personal Trainer, NQ Bikini Competitor, Nutritionist, Model & Women's Mindset Specialist.  
After years of failing with my transformation, I devoted my life to finding the true solutions. Passionately helping 100's of 1000’s of Women worldwide reach their goals too!  

You've heard it over and over again: "warm up before your workouts," and if you are like me, you will skip or shorten your warmups or cooldowns because TIME or NOT SURE WHAT TO DO is a factor.  Not any more!  Knowledge is power and I dedicate my life to educate- educate- educate women in their Mind, Body & Life to get to their goals!  

The importance of warmup and cooldowns: to maximize the results of your workout and protect you from injuries. 

So before any booty workout, you can simply do this easy warmup routine given below and get your lifted, round & better shaped booty. 

BOOTY WARMUP
Equipment: Booty Bands® and a mat – you’re good to go. 

💜 MERMAIDS - Clams, Mermaid, Human Leg
💙 KICK BACKS
💗 SQUAT

 Clams (20 reps)
 Lying on your side with hips and knees bent and knees together, raise your top knee toward the ceiling, keeping your feet together. Hold, then slowly lower your knee.  


Mermaid (15 reps) 
Lying on your side with hips and knees bent and knees together, raise both feet while keeping your knees on the floor. Raise your top knee toward the ceiling, keeping your feet together. Hold, then slowly lower your knee. 

Human Leg (10 reps)  
Lying on your side with hips and knees bent and knees together, raise both feet while keeping your knees on the floor. Raise your top knee - kick foot out to ceiling - then return foot (knees open) - then return knee (knees closed).  

*Repeat on both sides.

KICK BACKS (10 reps each) 

Get down on all fours on an exercise mat. Align your wrists under your shoulders and your knees under your hips. Contract your core muscles and ensure your spine is straight. Without changing the angle of your knee, extend your right leg back and up until your thigh is parallel with the ground

SQUATS (20 reps) 
Take your Booty Band® and wear it around your knees.  Feet hip distance & toes slightly turned out.  Start off nice and slow with your chest up and out that booty back.  Your knees should be above your ankles not over your toes.  Press your knees into the band and stand back up.  Modification: sit back into a chair and hold onto something for balance. 

I had my daughter 2 years ago and
wanted to get rid of my pooch.  I haven't see results like this with any other program.  Love the support and motivation it comes with" 
⭐⭐⭐⭐⭐ - Cheyenne


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