what’s up x-hit fam my name is nopus albido and i’m your host for this x-hit channel so today on deck we got a lower body toner and this workout is brought to you by the fitbot app we’re going to be using this app for all of the exercises that we are going to be doing for this workout itself so um for today we got no equipment whatsoever because i know all of you are worrying about not having any equipment at home well don’t worry about it the fitbot takes care of all of that if you’re on the go or you want to do these workouts at home all you have to do is simply log them into the fitbot app and then make sure that you’re looking for those bodyweight movements inside of the app as well so fitbod will take care of you all right team so let’s get started with this workout we got five exercises on deck we got three sets of each exercise and we’re gonna make sure we’re doing about 12 reps for each exercise alright so we got 15 seconds of rest in between let’s get started so our first exercise right here we got a frog pump so we’re going to be on top of this ground we’re going to make sure that we are placing those feet together you’re going to be laying down you’re going to bring those heels all the way up towards that head and then you’re going to thrust those hips up all right so we got 12 reps of this so let’s get started i’m going to press on that exercise inside of this app so i log my set and we got 12 reps here we go we’re thrusting those hips up right one keeping those legs open two pressing those heel together three four squeeze out the top five six seven eight nine ten keep it up 11 and 12 team all right getting back to the app i’m going to make sure i log that set into my workout we got a 15 second rest and like i said these are all body weight movements that we’re doing for this particular workout on its own so it is compatible with any type of movement if you have weights if you don’t have weights all you have to do just use is this thought app to make sure that you’re looking at those exercises and your meeting your fitness goals all right so let’s get started second set 12 reps let’s go one burning out those glutes two squeeze out the top three hold out the top as well four and five good job team six seven keep it up eight nine ten eleven squeeze those glutes and twelve all right that was our last rep we’re gonna log that set in again we got one more set all right 12 reps making sure that you’re focusing on the glutes inside of this exercise we’re going to focus on all parts of the legs for this workout but let’s mainly focus on the glutes for this particular exercise here we go last set bring those heels towards that head making sure that you’re pressing up and holding at the top two good job team building those glutes three and four good job team five keep it up six breathe seven activating those glutes eight nine ten keep it up eleven one more and twelve good job team all right come back up logging that set in we’re gonna make sure that we’re heading into our next set so we got side leg raises we got three sets of these we’re gonna make sure that we do 12 reps on each side um on that last set because we have to do it on both sides we’re gonna make sure that we are doing six and six on each side all right so this is how those leg raises are gonna go you’re gonna be laying on that ground you can be in this upright position or you can be lying down just like this all you’re gonna do is extend those legs out lift them up control it as you come back down all right here we go we got 12 reps right here here we go three two and one laying down raising that leg up one and two good job team all the way up three control it as you come back down four slow and controlled five good job six seven good job team eight keep it up nine ten eleven and twelve all right shake it out we’re gonna log that set in we’re gonna make sure we press log set and then we got that uh 15 second rest making sure that we switch over to the other side we’re going to do 12 reps on that side all right so i’m going to be laying down on my side i’m going to make sure that i turn to the other side so we’re even on those legs we’re building those muscles 12 reps here we go one two three if this is uncomfortable you can place your hand right here four five make it as comfortable as you can but you should feel that burn in your legs seven good job control eight good job team nine ten 11 and 12. all right logging that set in you got a 15 second rest and remember team you get 25 off of your membership the link is in the description make sure you’re utilizing it because you get three free personalized workouts as well all right so um getting back into this set remember on this last set we’re gonna do six and six on each side so we’re gonna turn over and do that same thing all right here we go let’s go one and two good job control that leg three four get a team five last one right here and six and then we are scooting ourselves over switching to the other side we’re gonna do that last six on this side here we go one feel that burn two three four five and six all right we’re going to log that set in we’re moving on to our next exercise on our next exercise we’re standing on our feet so we got a squat side kick so what we’re going to do right here i’m going to show you put my phone down we’re going to squat down and then we’re going to kick all right squat down and then kick to the side all right as high as you can go we’re going to burn out those glutes and those quads at the same time too let’s get started we got 12 reps here we go three two and one squat and kick good job team one two three four keep that chest up five drop that booty down six seven squat down eight nine ten eleven breathe and twelve all right team let’s log this set in i’m gonna make sure i grab my phone log in that set get that 15 second rest period if you have to shake it off making sure you stretch those legs out we got about eight seconds left we’re gonna do our second set it’s 12 reps you got this this is our lower body toner workout so get ready here we go squatting and kicking to that side yes if you have to put your hands on your head you can do so keep that chest up four five bring that leg up six squat down seven open that chest up eight breathe nine ten you got this team 11 and 12. all right shake it out shake it out logging that set in don’t forget to log it in we want to make sure that we complete this workout together as a team we got one more set team this is our rest period making sure that we’re squatting all the way down coming up squeezing those glutes and then kick out all right here we go three two and one squatting down and up last set one two three breathe four good job guys five six seven eight nine almost there ten eleven and twelve all right guys logging that set in moving on to that next exercise we’re going to make sure that we’re doing some air squats so staying on our feet we’re going to click on that exercise heading into those air squats so air squats making sure feet are shoulder width apart dropping down coming back up that simple if you have weights at home you can use your weights but we’re going to do a body weight style all right so here we go 12 reps let’s get it one two three drop that booty down four reset at the top five six seven eight you got this nine ten eleven and twelve shake it out shake it out we’re gonna log that set in we got a 15 second rest remember team this app takes the guesswork out of your workout you can meet your fitness goals at the same time too especially during the holidays so don’t forget that here we go two and one second set let’s go squats one two three four five six seven eight drop it down nine ten eleven and twelve all right logging that set in quad should be on fire fifteen second rest we got one more set of this one more set one more exercise you got this i know i do too we’re doing this as a team we’re gonna finish strong on this workout here we go two and one let’s go drop it down drop it low you got this three four keep it up five in this together six seven eight nine ten good job team eleven and twelve all right we got one more exercise and this is going to be the final quad burner right here we got a pause squat i know these are all thinking we did so many squats already you know what we’re gonna get those nice toned legs after this all right so these paw squats i want you to pause at the bottom give me a nice pause don’t be doing those air squats all right squatting down pause for at least one or two seconds come back up you want to feel it inside of those quads here we go 12 reps we got this let’s go so we’re on to the side squatting down pause at this bottom come back up squeeze squatting down that was two right here and three pause four good job team see myself squatting down coming back up let’s go seven let’s go team you got this eight nine good job ten eleven squatting down and twelve all right shake it out log that set in we got two more sets and we are done two more sets shake it out ten seconds stretch if you need to open up those hip flexors here we go three two and one i’m gonna face forward right here squatting down come back up that’s one two breathe and three four drop that booty down five give me that nice pause six good job team seven eight nine ten two more eleven and 12. all right logging that set in we got one more set and we are done we’re gonna destroy that lower body we got this we’re gonna finish this together you got five seconds we’re gonna make sure that we finish strong here we go two and one let’s go we’re squatting pausing at the bottom one and two good job team three pause at the bottom four keep it up [Music] five six [Music] seven good job guys keep it up eight we’re almost there nine ten nice deep squat eleven one more give me one more and 12. awesome job guys i’m going to log this set in we just finished this lower body toner workout and it was that simple i’m going to finish that workout i’m going to log that workout in to my fitbot app and it saves all of your workouts in there make sure you click on the link in the description it gives you 25 off plus three free personalized workouts team take advantage of that my name is nicole salvido i’ll see you soon this is the x-hit channel Video source: https://www.youtube.com/watch?v=8K-T1DaHV9o
