パメラ・ライフさんのインスタグラム動画 - (パメラ・ライフInstagram)「. you literally got NO excuse to not do this haha. If you’re on vacation, at home or even in the gym 🏠🏖 You don’t need much space, you don’t need any weights and you don’t need much time ⏰ If 5 rounds are too much for your schedule, just do 1.. or 2 🙃#betterthannothing . . 1️⃣ SQUAT WITH SIDE LEG LIFT - 15 to 20 reps // an easy one to get into the circuit 😛 Squat with control, push through your heel when coming up, keep your knees stable and lift one leg to the side. Trains your legs & your abductors 🍑 . 2️⃣ SIDE TO SIDE SQUAT - 15 to 20 reps // you only feel this when you’re doing it controlllllleed 🤖 I will say this a thousand times haha. Concentrate on the muscles you want to train (legs and booty), keep tension and push through the heel 🦵🏼Try to squat down as deep as possible on each side. . 3️⃣ SQUAT HOLD WITH CALF LIFT - 25 to 30 reps // looks easy but burns 🔥 Do a very very wide squat, go deep & lift one heel at a time. 😳 Calves are often neglected (I admit, I do it too) but with this exercise you’re training your legs, booty and those baby calves at the same time as a little bonus. . 4️⃣ AIRPLANE - 12 to 15 reps each leg // watch your BALANCE haha. Is harder than it looks! ✈️ Single leg movements are amazing to challenge your mind and concentrate on each leg separately. Keep your weight on your heels, try to not (!) twist your hips and give your glutes a little squeeze in the end 🤗 . 5️⃣ JUMP SQUAT CLOSE TO WIDE - 15 to 20 reps // leettttsss get that heart rate up! ♥️🚀Again: push through the heel when jumping up - try to keep your toes light! Feet are not only jumping upwards, but also switching position from wide stance to close stance with each jump 🦶🏼And then, just go go go go until you finished the 20 reps. . . 🔁 Repeat 5 times to have a full workout 🔥 love you!! xx . . 🎶 “Mamacita” by @jasonderulo feat. @farrukoofficial . . #bootyworkout #noequipment #forthatpeach #motivation」7月12日 3時41分