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Ultimate Butt Challenge ♥ Glutes, Hamstrings & Quads | Koh Kut

Jun 06, 2021
Hello guys, welcome to the beautiful cocoon of Thailand. I, my little friend, here today, have a loot

challenge

for you. Now this is back by popular demand. Descriptions of the

challenge

s below this video, so read it carefully, okay, grab your water, grab your mat, let's do this right guys, we're going to start today at the top of your mat, right in the center, just breathing deeply to get there to the arms. towards the sky exhale with your arms down and again big inhalation reach your arms towards the sky I'm going to exhale interlacing your fingers right on your chest we're going to do side squats squats with a big step come back to the center on the other side squat back down to the center, go as low as you can here, keeping your knees right above your toes and then twist really nice, go ahead and center, squat and center, we're doing a full set of 20 squats here, so go ahead, hold those arms in the front of your body get nice and go down with those hips and focus and focus and focus try to push yourself go even lower every time you squat okay guys last two and one wonderful , go out to the side. you're going to go down as far as you can, push your belly

butt

on towards your spine, we're going to take ten pulses here, go ten nine eight, go down seven six five four three two one incredible, go up, go straight to the other side and come back. lower your hips give me ten nine eight seven six five four three two and one incredible let's go up reach your arms towards the sky and then step to the back of your mat okay, let's do it again inhale extend your arms up towards the heaven exhale sinking into your forward fold position and just walk here in place releasing any tension in the

hamstrings

releasing any tension in the back just let everything release now make sure you fold from the hips, not the lumbar spine, like this that if you need to keep your knees slightly bent, that's okay, place your fingertips right on the mask, slowly circle your stuff until you raise your arms toward the sky, exhale, sink all the way down this time, walking into our plank position , shoulders above your wrists.
ultimate butt challenge glutes hamstrings quads koh kut
I'll be right next to you starting with our high kicks, just using your

glutes

, you're going to kick one leg and then lower it, switch and lower three and four, you've got these five that we're doing. sixteen six seven eight eight more remember you are trying to keep your body straight just work from the glute muscle you have this and three two last lift that leg and one pulse eight times two three four five six seven and eight amazing hold it there, drop right knee to the mat, next to the hips, right and left, hit the line, the left leg is extended, keep it here and what we're going to do is stick it out to the side, touch the toe, kick it up and around. touch the other side up about two and touch three and touch so what you're trying to do is just touch the floor that's on top of the side of the mat on each side working the left glute muscle here the shoulders are square hips are square nice big kick here lots of power kick it up touch up touch up amazing tab come back to center square from the hips keep it bending the knee you're going to drop the knee just give me one up knee kick 1 and K 2 and 3 and or we.
ultimate butt challenge glutes hamstrings quads koh kut

More Interesting Facts About,

ultimate butt challenge glutes hamstrings quads koh kut...

I'm doing 10 5 halfway 6 7 8 9 and 10 great work lift that same leg and hold so this time flex your foot make sure your hips are still square and all we're going to do is just add a pulse with that ready. pulses 2 3 4 5 6 7 8 8 7 you have this 6 5 4 3 2 1 point your toes open to the side and lower them circles for 2 and 3 draw that circle with your knee upside down five six seven eight nine now The last and now the fire hydrant just opens to the side and down to open one so I want you to breathe through the burn here three and four and five and six, you got it and seven eight two plus nine the last ten . you're going to lift your knee to the side your hips and shoulders are square and just hold them remember to keep your core engaged breathe through the burn no one said getting results was easy you have to breathe through it and just stay focused on your pulse final goal is two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen and sixteen, and good job guys, you're almost done.
ultimate butt challenge glutes hamstrings quads koh kut
I promise to reverse the circle now, one out and back down to one side and around for three sides and around for four and five and six and seven last one eight amazing, let's get that knee up again, I promise, it's the last one here, come on Go ahead and cross that knee, raise it and lower it again so that the knees cross, raise it and cross it. lift, bring it to the side lift, cross, lift and lower, that's three lift cross, lift down, lift cross, lift down to lift it, cross, bring it back up I know your muscle is getting tired, but I just want you to push it, you're going to be happy when you've completed all this training and it's going to get easier for you.
ultimate butt challenge glutes hamstrings quads koh kut
I promise you that the muscles will get stronger over time. The last incredible raise the leg up by extending the knee, extend the other opposite arm forward and maintain the opposition. pull your belly towards your spine engage your core stretch forward with those fingers stretch back with your toe okay just breathe deeply you can do it feel it slowly through your mouth keep stretching forward create that straight line with your body is okay, let's bring the foot down, the hand down and come back to the plank, we're going to split it up and just add a quick little exercise for the abs.
Everything you're going to do, get out, get out with your feet, get in, get in, get out, get in. Maintain your plank position, try not to move too much with your upper body, just legs out in out out in and keep your core strong, shoulders are engaged out in out in in and voila, lift your hips properly. step back and take a downward facing dog, just push it out like Oh, any tension here, this is your time to take a short break, inhale through your nose, exhale through your mouth, feel free to shake your left leg if you have to focus on a sternum falling towards that mat that opens up through the shoulders feeling a nice deep stretch throughout the body here wonderful, let's walk slowly with the hands towards the feet, now back forward, bend the feet a little closer together and then slowly turn up to standing posture Ennio raise your arms exhale with your hands down let's do it one more big breath raise your arms towards the sky and then exhale from here taking our chair bend down keep your arms up feet together put it down and squeeze your

glutes

for one down as you lift, squeeze your glutes and squeeze, bend over and squeeze, that's five and squeeze six, squeeze six seven eight, you're almost done nine ten, continue eleven, bring your knees and feet together, imagine if you have a little chair behind you trying to take. a good seat now slowly let's lower our hands to the hips we're going to do our 3 part squats a lift up and then we'll lower ourselves to three so small further up half way down you have it up 2 3 1 2 3 1 2 up 1 2 down 1 2 up engage the quadriceps here 2 down 1 2 up 1 2 down reach your arms down with your chair bend over pull your navel towards your spine you have this go down as far as you can even lower your arms up, wait, don't give up, love the burn, feel it go down even further, she can and release amazing, approach your forward fold, just give it a short break and then slowly walk our hands into our plank position.
Let's start without the first exercise Kicks with 2 legs stain your board just kick the back leg, lower it with the other leg to kick and kick remember to keep the body as still as possible just kick only from the gluteus muscle that you have and kick the last hold that right leg humping two three pulses four five six seven try to keep your body straight and you can drop your left knee on your mat keep it here and then what you're going to do is take the toes of the right foot that are very far towards the right side of your mat, hit the floor and then kick it hard, take it to the other side, kick, kick, kick, kick, kick, kick, shoulders are square, only the right leg does all the work, lift, touch , lift and touch, remember a lot of power here in the the lower body is developing those glute muscles building strength in your life kick, kick, kick, the last one, you guys kick, kick, kick and touch, great.
Center, let's bend the right knee, lower it and kick the knee up, up and shoot, keep those shoulders square, keep that. power and legs four lift it five and six and seven eight two plus nine last big job now let's lift it select the foot hold for a moment pull the navel towards your spine and then what are we going to do from here is take the pulse with the knee ready, inhale and exhale give me a pulse two three four five six seven eight more eight seven six five four three two one awesome tips of your toes open to the side and lower them up and around for two and three and four five and six circle big and seven and eight amazing and nine last one and ten from here hydrant simply what you're going to do is kick that leg to the side, okay, lift and lift and two lift and three as high as you can, I know your body will It's tiring, but I want you to push it.
You have it open and you lift your knee to the side and down last and from here let's lift it up and hold it, making sure the shoulders are square and just breathe through it breathe through the pain breathe through the burning you can do this alone one more deep inhale and then let's pump the knee out two three four five six seven eight continue eight seven six five four three two complete one drop the knee and reverse the circle when you're ready, take it to one side and around to one side and around for two sides and around the first three four you're almost there five and six and seven and eight wonderful from here let's lift that knee at the end exercise, take it to the other side, lift it hard, take it to one side, up, frog up, up, cross up and to the side, lift it, cross it, lift it to the side, up, cross up, almost done, breathe through it, listen, cross slide up, lift up, cross the knee , lift it up and down, continue, you're almost done here, let's do the last one, incredible lift and lower, extend your leg, hips are square, pull your belly toward your spine when you're ready, left arm extends forward , join your position engage your muscles and keep them still don't move don't wobble just freeze and concentrate well done, let's release the left hand, let's put the right foot down and get back to our plank position, all we're going to do here is just hold your place your shoulders nice and calm on your wrists pulling your belly

butt

on toward your spine just focus on the finish line you're almost done you did an amazing job today just breathe through it get in the last three two one and stand up toward your mouth dog below amazing Guys, just do your well deserved stretching here, stretch it out, get out, release any tension in the body.
Brilliant. I know that when you are ready, we will slowly kneel, sit in child's pose, just surrender. a quick little break, extend your arms forward and simply focus on the inhalation through your nose and exhalation through your mouth, thanking yourself for your amazing practice today for pushing your body or working your body to its limits, stick to this challenge, stick to this. program and I promise you that you will not regret it well, let's step back slowly, let's raise our arms towards the sky, stretch really hard, exhale our arms down and again inhale, fill our lungs with oxygen, exhale down and the last one to finish the closing here, We inhale, reaching our arms towards the sky together and exhale our hands towards our heart, incredible work, guys, thank you very much for joining me.
I hope you enjoyed this training and I can't wait to see you again. Thank you very much for watching, I hope so. I enjoyed this training, feel free to give a thumbs up and subscribe to our channel for more videos and of course follow us on social media like Facebook and Instagram. We would love to see you soon.

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