BOOT CAMP: Lower Body Workout

Boot Camp trainer Noah Neiman walks Erik Valdez through a 3-minute lower-body workout that incorporates plyometrics for a burn your glutes will feel. Bonus: you can do this at home

Released on 4/28/2014

Credits

Starring: Erik Valdez

Transcript

00:04
(upbeat instrumental music)
00:06
I am Noah, and I am Bootcamp.
00:13
This is your three minute book camp lower body workout.
00:16
All right, so right now we've got Noah
00:18
and he's going to teach us a little bit of bootcamp
00:21
lower body, very glute-centric workout here.
00:24
So walk me through what we're about to do.
00:26
It's about the butt right here, so it's not true bootcamp.
00:29
We're going to slow it down a little bit for a little bit.
00:31
We'll get to the bootcamp stuff at the end.
00:33
We're going to put that right heel on the floor.
00:35
I want to really focus on the heel.
00:37
I want to bring that heel nice and close to our body.
00:41
We're going to drive that heel up as much as we can.
00:43
Squeezing that glute and that hamstring.
00:45
Really focus on squeezing it.
00:46
Dropping those hips down, we're gonna finish off
00:49
with a crunch, because nobody objects
00:51
to doing crunches.
00:52
45 seconds, switch legs.
00:56
45 seconds then bring it back down.
01:01
We're gonna finish off with two.
01:02
Okay.
01:03
Then we're going to take it just to our final move.
01:05
Now is when we get a little bootcamp-ish, plyometrics.
01:08
We're going to do just our body weight.
01:10
Now let's get that heart rate up,
01:12
let's melt a little fat while we do this.
01:14
We're going to do froggy jumps.
01:15
So right here I want you to go.
01:18
Then just walk it back.
01:19
You can re-center yourself.
01:21
I want to focus on explosivity and really firing
01:24
off of those toes.
01:28
Start me off here.
01:29
Right on the floor, this is a good change of pace now.
01:33
Heels on the floor, raise one leg up.
01:36
Left leg, 45 seconds let's start it up.
01:37
I want you to squeeze your glute and hamstring
01:39
as you bring those hips up.
01:41
So 45 seconds right there.
01:44
Now time we're just going to switch over left leg.
01:48
Like I said, if you wanted to put that extra weight
01:50
if you don't have a weight you can grab anything.
01:52
Put it together, both legs together.
01:54
After that, 45 seconds, squeeze those glutes.
01:58
Give me a crunch.
02:00
Try to keep that chin off your chest as you come up,
02:01
really exhaling and focusing on flexing that mid-section.
02:05
After that 45 seconds right now we're gonna want
02:09
to bring it up.
02:09
Now, now it's getting live.
02:12
Now this is my style.
02:13
Sometimes you've got to take it slow,
02:15
but let's do this.
02:16
Deep squat, frog jump forward.
02:18
Soften as you come down.
02:19
45 seconds on the clock, hit it, let's go.
02:23
That's it, this is where I get comfortable,
02:25
but sometimes you've got to slow it down.
02:27
Hit it, last, and time.
02:34
All right, so to recap guys, on this glute-centric
02:36
lower body workout we start out with unilateral leg raises,
02:39
45 seconds per side, throwing a crunch in there
02:42
in between each one.
02:43
Then a bilateral leg raise with a crunch as well.
02:48
Then we finished off with 45 seconds of frog leaps.
02:51
Very manly exercise there.
02:54
Does work, gets your heart rate up.
02:56
Works those glutes, those hamstrings.
02:58
I like this workout, thank you Noah.
03:00
E-Seal of approval.
03:02
[Narrator] Make sure to subscribe so you don't miss out
03:04
on any other fighting weight episodes.
03:07
(upbeat instrumental music)