You don’t need any gym equipment for this workout so you can do it ANYWHERE from your hotel room to the local park while out for a jog. To get best results, always focus on really engaging those glutes (i.e. squeeze the butt)!
Before starting the work-out, make sure to turn up the volume and skip, dance or jump for about 5 minutes to loosen up those legs and hips.
Circuit 1: Do 1 set of each exercise one after the other.
1. Travelling squat lunges: I see this as a kind of additional warm-up exercise. From a standing position, perform a standard squat with toes pointed to the front (make sure to keep your knees pointing outwards and your weight on your heels). Come up and immediately step your right leg forward into a nice deep lunge. Step back up to starting position and perform another squat now drop into a forward lunge with your left leg. That’s 1 rep. Do 10. (Ramp it up by staying in a low squat position between lunges.
2. Walking glute (butt) bridges:
Start by raising your hips as high as you can (A) – feel those butt cheeks really squeeze! Then raise your right leg with bent knee as pictured (B) making sure to keep your hips as high as possible. Alternate legs. Do 10-15 per side.
3. Downward facing dog with leg raises:
This doubles as a great leg lengthening and stretching exercise. Start in an inverted V-position or downward facing dog (A) then kick the right leg high into the air in a CONTROLLED fashion without twisting the hips outward too much (B). Drop the leg back down to the floor and repeat with the same leg for a total of 15 reps before changing legs and repeating with the left leg. Make sure to keep your back and legs straight, pushing your tush up towards the ceiling.
4. Side lunge into curtsy squat:
From a standing position (A) drop the right leg into a side lunge (B) then, pushing off the right leg, cross it over the left leg and drop into a curtsy squat (C). Push back to the start and repeat for a total of 10 reps before swapping legs.
5. Single-leg pendulum swings:
Starting in a standing position, extend your right arm straight ahead and, keeping your back straight, bend forward from the hips lifting your left leg backwards and up while reaching your right arm to touch the floor (keeping a straight line from head through spine to legs). Return to an upright position. Repeat 15-20 times before swapping legs. Make sure to maintain a slight bend in the supporting knee as shown.
And breathe. Take a short break to stretch out those legs and butt before continuing with Circuit 2.
Circuit 2: Do 1 set of each exercise one after the other.
6. Singe leg chair/bench squat
Stand in front of a chair or park bench. Raise one leg and while keeping your body upright and the raised leg off the ground, sit back onto the chair (as pictured). Do not drop the raised leg but immediately engage that butt and push yourself right back up to a standing position again. Repeat on 1 side for a total of 10 eps before changing legs. (This is hard work!)
7. Donkey kick-back
Get down onto all fours, making sure your hands are in line with and under your shoulders and your knees are hip width apart. With knee bent at 90 and flexed foot, raise your right knee off the ground and using your butt, push your bent right leg back and foot upwards towards the ceiling (do not hollow your back). Hold for a second before dropping the leg back down to the starting position. Repeat 15-20 per side. This only works if you slow it down and really focus on engaging the butt to raise and hold the leg.
8. Fire Hydrant
Staying on all fours (in the same starting position as for the donkey kick-back), lift your right knee off the floor (A) and, keeping the knee bent, lift the leg up, out and to the side (B). Hold for a second at the top before dropping back to the starting position (A). Repeat 15-20 per side.
9. Bird Dog
We finish off with an exercise that also involves core stabilization while activating the glutes. From our (donkey kick-back) starting position on all fours, extend your left arm forward and right leg back in a straight line, keeping your hips very still and pushing through your right heel to engage the muscles in the back of the leg and your butt. Hold for a second or 2 before bringing the right elbow to the left knee as pictured to complete 1 rep. Do 10 before repeating on the other side.
Take a short 60 second rest before repeating circuit 1 and 2 again then you’re all done! Try to do this workout consistently 3 times a week and you’ll see that booty lifting
Feel free to email me if you’re unclear about a move: [email protected]