Bootylicious, Barre-ish Workout

Name of workout: Bootylicious, Barre-ish Workout Location: The Cabana Date: 5/9/22 Q: Heels VQ PAX: Petrillo, Lit, Sails, Baker, Dora, MVP, Pivot, Shadow, Ole', Feisty, Tidal Wave, FNG Gamer Warm-up: Stage step up, two squats, step down, star jump X 10 The Thang: --BOOTY (w/band): 10 exercises for 45-seconds, with 15-second break to switch to next exercise: 1. side squat step (two steps in squat to the right, then two steps in squat to left; rinse and repeat) 2. standing arabesque pulse - right leg 3. standing arabesque pulse - left leg 4. hip thrust X 2, then step right foot, step left foot (while on back with feet flat on ground and knees up, push hips to the sky twice, then on second time hold hips up while stepping your right foot out and in, then left foot out and in) 5. donkey kicks on hands and knees - right leg 6. donkey kicks on hands and knees - left leg 7. while on back, feet planted on floor with knees up, push hips up to sky and hold -- then open and close thighs with band providing resistance 8. crab stance (booty off ground, weight on hands and planted feet like a crab) and push hips to the sky 9. while laying on stomach, bend knees and pulse feet to sky to activate the glutes 10. squats with pulsating squat in between --ARMS/BOOTY: stage-assisted push-ups with controlled arabesque on each leg to work the glutes x 10, then turn over to do stage-assisted tricep dips, with hip push/thrust to work glutes in between x 10 (3 sets of this) --BARRE: mini barre workout/routine to work the thighs with plie's and grand' plies', releve's with arm hold and wrist twist, and pulsating grand plie' with alternating heel raises while in grand plie' (grand plie' = sumo squat) --RING OF FIRE: feat. squat and plank (5-min song) Mary (abs): Kanye's "Workout Plan" abs, featuring ~100 baby crunches (different types), ~50 side crunches, Russian twists, tailbone balance and kick forward. Followed by a cool-down stretch of tummy and booty. COT: "If you're comfortable with yourself and know yourself, you're going to shine and radiate, and other people are going to be drawn to you." -Dolly Parton