BOOTY BOXING: Burn 1300 Cal Per Workout - Sculpt Your Booty

Start with a 30-second jumping jack warm-up and low-impact options, focusing on nasal breathing while performing arm crosses, shuffles, squats, lunges, push-ups, and windmills.

Perform a structured warm-up sequence including jump rope intervals, dynamic stretches, push-ups, lunges, windmills, and controlled breathing to prime the body for booty boxing workouts.

Start with boxing warm-up #1 to prime the full body in a two-minute dynamic circuit, featuring movement around, push-ups, and squats.

Kick off this boxing warm-up with rhythm-focused drills, bob movements, and dynamic squats to prime the body for intense cardio.

Learn to make a fist correctly by centering fingertips in the palm, crossing the thumbs, keeping the wrist straight and stiff, and applying force through the strongest wrist point.

Master the orthodox and southpaw stances to maximize balance, tuck the chin, and keep hands up to guard knockout points while driving 80 percent power from the back foot.

Learn the six major punches, master the 1 to 6 sequence, and rotate your waist to link each punch with the next, using momentum over muscle.

Learn fast, snapping punches by throwing and pulling back quickly, using waist rotation and hips forward. Keep the other hand up to defend and avoid leaving the arm exposed.

Learn to breathe during boxing by taking one giant inhale and releasing small breaths with every punch, conserving energy and avoiding hyperventilation for steady oxygen use.

Drive the jab with waist-driven hip rotation, hit with the first two knuckles, and guard your chin as the fist rotates at the last moment.

Learn the straight hand versus the cross in orthodox stance, rotating the back foot to power punches, keeping wrists straight, elbows in, relaxed shoulders, and controlled breathing.

Learn the front leg hook: throw a vertical-knuckled hook with the elbow in line with shoulder, keep the other hand up, and drive weight through waist, wrist, and foot pivot.

Master the back leg hook by aligning feet (front at 1, back at 5), keeping the elbow in line and knuckles vertical while you pivot the waist.

Execute the front leg uppercut by dipping your shoulder, pivoting your front toe, and delivering a straight fist with palms facing you and knuckles horizontal.

Perform the back leg uppercut by dipping the shoulder, pivoting the back foot, and keeping the palm facing you while protecting your face; practice slowly to develop rhythm.

Master the one-two punch by throwing the jab while pulling back, meeting the target mid-flight, and pivoting your waist and back foot for power with steady breathing.

Master the three punch combo by sequencing one, two, three with hip rotation and waist pivot, turning the front foot, and using controlled breathing to guide steady technique.

Explore the 4 punch combo in booty boxing, mastering the orthodox and southpaw stances, elbow alignment, and back-foot pivot to power hooks without straining the lower back.

Demonstrates a five-punch combination—one, two, three, four, five—featuring jab, hook, and uppercut, with shoulder dip, waist pivot, and foot pivot, and kinetic motion transfer.

Perform a six-punch combination with an orthodox stance. Keep your elbows up and dip your shoulder for uppercuts, coordinating back foot and waist with each shot.

Master bobbing and ducking to evade punches with a tiptoe stance and tucked elbows, protecting knockout points while engaging core and controlled breathing to move down and over.

Apply weaving and slipping from a boxing stance to move side to side and dodge head or body punches, engaging the obliques and elbows to shield and balance on tiptoes.

Learn to roll with punches, turning at the waist to deflect blows at an angle and reduce impact, then counter with a punch while protecting the five knockout points.

Master the boxers shuffle: bounce on both feet to build energy, endurance, and agility while staying on your toes, moving forward and back with a line as a guide.

Master boxing footwork by moving in a square: lead with the foot toward your direction, avoid crossing feet, practice the side-back-side-forward steps, and keep your hands up to stay balanced.

Learn the straight elbow strike from boxing stance: press the chest, rotate the waist, pivot the front foot, and hit with the elbow's axe while protecting with the other hand.

Execute a diagonal upper-cut elbow strike to chin, pivot the hip, sweep the elbow across the face; inhale and exhale, keep the other hand up, practice slowly, then increase speed.

Learn the over-the-top elbow from both legs, pressing the chest, pivoting to protect the shoulder and rotator cuff, and exhale to generate force.

Learn the front leg push kick, targeting the ball of the foot to the solar plexus, while keeping hips square, feet close, and controlled breathing for balance and distance.

Master back leg push kick: toes to target, heel striking, hips square, and torso upright. Exhale on the kick as you drive from belly button to solar plexus.

Front snap kick described with toes facing the target, upper body leaning back, lifting the leg high, snapping the shin forward, then returning to the start on tiptoes.

Stand with feet aligned and lean back on the back leg. Lift the knee high, flex the foot, and snap a heel kick, targeting belly button to the solar plexus.

Learn the step side kick for distance: align feet, step the back foot behind the front, lean over, and strike with a flexed heel from a close-to-body knee position.

Learn knee strikes by driving the knee to the target with a pointed toe. Keep the torso leaned back to create distance and prevent toe injuries, breathing on impact.

Whip your hips into a roundhouse, drive the knee in, and snap the shin and instep toward the target, with a pointed toe for the strike.

Learn punch–kick combinations using hip rotation and momentum; leave the last punch out to set up a high kick, then drive a one-two into a roundhouse.

Master booty boxing basics with beginner-friendly modifications and time guidelines, and tailor workouts with jump rope, boxing gloves, light weights, medicine ball, and kettlebell.

Explore the fast fat blast workout, a functional afterburn strength training method using bodyweight in high-intensity intervals to boost fat burn for 30-36 hours within the BBB training system.

This beginner booty boxing workout walks you through a warm-up and boxing fundamentals, combining basic punches, side kicks, squats, push-ups, and high- and low-impact cardio with guided breathing.

Explore day 3 of booty boxing with beginner-friendly basic kicks and punches, plus booty sculpting moves like hydrants, leg lifts, and squats in functional afterburn training.

begin with bootylicious beginnings, committing to small daily progress through the weeks by extending workouts a little each day, starting with 30-second to 45-second bursts.

Day 1 booty pyramids guides you through pyramid-style cardio and strength moves—from warm-ups and jump rope to squats, pistol squats, roundhouse and front snap kicks, and table bridge push kicks.

Booty boxing day 2 delivers a butt sculpting circuit combining abs work, oblique and leg movements, pushups, boxing bobbing, kettlebell swings, and kicks for a high-intensity burn.

Day 3 of booty boxing’s intermediate butt sculpting 201 blends warm-ups, jump rope, lunges, push-ups, and boxing combos with kicks and core work to burn 1300 cal per workout.

Kick stress and discover balance with two sets in the bodacious booty bonanza workout, introduced to help you begin improving fitness on your first session.

Engage in advanced F.A.T. training with boxing crunches, boxing-based moves, cardio intervals, and core work to burn calories and sculpt your booty.

Engage in a high-intensity booty boxing circuit focused on functional afterburn training, fat-burning cardio and strength, featuring leg tension crunches, single-leg moves, creepy crawlers, planks, push kicks, and roundhouse movements.

Engage in advanced fat #3 functional afterburn training through a sequence of push ups, jackknife, mountain climbers, reverse jumping jacks, torso rotations, and ground work for core and cardio.

Kick off the intro to booty boxing with a burpee blowout, burn calories, and push through a challenging workout while mastering moves and staying motivated.

Booty boxing with a booty burpee combo and punching on the move elevates heart rate while targeting the core, glutes, and legs through dynamic warm-ups and drills.

Learn advanced punching combinations in booty boxing, combining burpees with cardio, core moves like leg raises and crunches, and squat and kick sequences for total-body strength.

Engage in a booty boxing routine with advanced kicking combinations, hydrant movements, ball work, burpees, and lateral lunges to sculpt the booty and boost conditioning.

Kick off the booty boxing series with an introduction to booty twerkin, outlining what twerking involves and what it takes to get it done this week.

Perform a high-energy, beginner-friendly boot boxing workout integrating punches, kicks, squats, lunges, mountain climbers, and core moves to burn calories.

Engage in a high-energy boxing style warm-up and rhythm drills, carved with medicine ball and weight moves, including punches, bobbing, rolling, squats, kettlebell swings, and lunges for full-body conditioning.

Engage your core in a booty boxing workout that blends windshield wipers, boxing punches, and squat variations, with breath control and 3-5-7 counts for a functional afterburn.