20-Minute Booty Workout at Home

Jul 17, 2024

20-Minute Booty Workout at Home

Introduction

  • No equipment needed, but optional resistance bands/weights can be used
  • Ensure you have something soft beneath you for floor exercises
  • Keep the screen visible to follow along

Warm-Up

  • Glute Bridges
    • Feet planted flat, tuck lower back into floor
    • Lift hips to the sky, squeeze glutes, control lower
    • Pulsing Glute Bridges: From bridge top, lower halfway, lift
  • Froggy Glute Bridges
    • Soles of feet together, knees open
    • Press lower back into floor, lift hips, squeeze glutes
    • Pulsing Froggy Glute Bridges: From top, lower halfway, lift

Single Leg Glute Bridges

  • Right Side
    • Right leg off floor, press into left heel
    • Lift hips, leg can be bent or straight
    • Hold: At top, hold for 10 seconds with legs in line
  • Left Side
    • Left leg off floor, press into right heel
    • Lift hips, hold for 10 seconds at top

Side-Lying Exercises

  • Clam Shells
    • Lay on right side, left leg working
    • Open and close leg, think about rotating hips and squeezing glute
  • Diagonal Kicks
    • Flex foot, kick leg back diagonally
    • Keep upper body still
  • Repeat on Left Side
    • Clam Shells and Diagonal Kicks with right leg

Tabletop Position Exercises

  • Donkey Kicks
    • Left Leg
      • Hips facing floor, core braced
      • Kick heel up, squeeze glute, lower
      • Extension: At kick top, extend lower leg, return
      • Pulse: Pulse heel up for 30 seconds
    • Right Leg
      • Repeat as above

Half Circles & Fire Hydrants

  • Left Leg
    • Lift to fire hydrant, circle to donkey kick position, return
    • Fire Hydrants: Lift leg to side, hold at top
  • Right Leg
    • Repeat as above

Standing Exercises

  • Double Pulse Squats
    • Feet shoulder-width or wider
    • Squat all the way down, pulse, stand up
    • Slight bend in knees, body angled forward
  • Reverse Lunges with Knee Drive
    • Start with one leg, step back, sit into supporting heel
    • Drive knee forward when standing up
    • Option: Just step back without driving knee if balance is hard
    • Repeat on other side
  • Sumo Squats
    • Legs wider than regular squat, toes pointed out
    • Squat down, stand up, slight bend in knees
  • Good Morning to Squat
    • Toes forward, fingertips by ears
    • Hinge forward, back flat, chin tucked
    • Stand up, squat down, stand up

Finisher

  • Jump Squats
    • 30 seconds of jump squats
    • If unable to jump, perform fast explosive squats

Conclusion

  • Cool down, shake legs
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