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Booty Workout

Get ready to feel the burn with this booty workout! This is a quick workout you can do at home and no special equipment is needed. For legs AND booty, check out this Leg Workout at Home. collage of 4 pictures in a row of Happy heathy Mama standing and looking over her shoulder in gray leggings and a green tank topReady to work your booty?! I have a workout for you that does just that. Be ready to be sore! We are isolating those gluteal muscles in every exercise in this workout.

Like the ab workout I brought you last week, this one is a short workout that can be added on to your cardio workout or other routine.

 Booty Workout-Complete 3 Rounds 

Single Leg Elevated Hip Bridge

demonstration of single leg isolated hip bridge

Hold x 10 each leg

Keep your heels planted in the ground with toes pointed towards the ceiling, and the opposite leg extended towards the ceiling. Lift up booty up as high as you can and when at the top hold for 6 seconds and return to start position very slow “3 seconds” and then explode back towards the top

Plank Leg Lift

demonstrating plank leg liftHold x 15 each leg

Starting in low or high plank position, lift leg up as high as you can. Keep your toes facing the floor and squeeze the glutes at the top of movement. Using control, slowly lower leg back down, taking 3 seconds. 

Cross Behind Lunges

demonstrating cross behind lunges

x 10 each leg
Reach as far back as you can at an angle and alternate to other leg.

Cross over step up

woman on chair three pictures

x 10 each leg

Stand on something, such as a bench or chair, and cross behind your legs so that your feet can touch the floor. One leg is always elevated on something as the other crosses behind. Let your foot touch the ground and then step back up on elevated surface and alternate. 

Donkey kicks

demonstrating donkey kicks

x 20 each leg
Start on all fours, with knees hip width apart and hands under your shoulders. Your neck, spine, and hips should be neutral. With your knee bent and foot flat throughout this movement, lift leg towards the ceiling.  Squeeze the booty at the top of the movement. Hold for 3 seconds. Control the leg back and slowly bring it back down. 

Butterfly Glute Bridge

demonstration of Butterfly Gluten Bridge

x 20
With the soles of your feet starting together, keep knees pointed out and lift your booty off the floor as high up as you can keeping the feet together.

Trainer Notes

My biggest concern for this booty workout is CONTRACTING the proper muscles! In other words SQUEEZING the booty at the top of the movement and controlling your tempo so that you get the most out of that exercise. If you want to make harder add resistance bands, add a dumbell, squeeze glutes for longer periods of time, or work slower when returning back to starting position.
Workout by trainer Anthony Dodds.

Outfit Details

woman standing facing the back looking over shoulder

Activewear from ZYIA Active.

Gray Level 2 Light N Tight Hi Rise Pocket Capris

Midnight Swirl Tank

Luxe Strappy Bra

 

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