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Description

Trim unwanted booty fat and sculpt what's left. Download and do this 20 min workout to tighten & tone that backside! This is fun bodyweight-only, but if you want to kick this one up to 'intense', feel free to incorporate a pair of dumbbells in some of the squat exercises. Reserve judgement about this workout until a day or two after...then feel the satisfaction of all that GLUTE work!


Exercises

Set 1: 1 round
Floor Bridge
Floor Bridge
20 seconds
Bicycle Crunches
Bicycle Crunches
25 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
25 seconds
Glute Circles
Glute Circles
1 minute
Full Plank with Leg Lifts
Full Plank with Leg Lifts
25 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
25 seconds
Glute Kickbacks
Glute Kickbacks
25 seconds
Rest
Rest
15 seconds

Set 2: 1 round
Squats with Raised Arms
Squats with Raised Arms
50 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
50 seconds
Side Lunges
Side Lunges
45 seconds
Squat Pulses
Squat Pulses
30 seconds
Butt Kickers
Butt Kickers
20 seconds
Sumo Obliques
Sumo Obliques
30 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Left Bridge Glute Circles
Left Bridge Glute Circles
25 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
25 seconds
Transition
Transition
10 seconds
Donkey Whips
Donkey Whips
45 seconds
Transition
Transition
10 seconds
Right Laying Clams
Right Laying Clams
30 seconds
Transition
Transition
10 seconds
Left Laying Clams
Left Laying Clams
30 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Squat Front Kicks
Squat Front Kicks
45 seconds
Gate Openers
Gate Openers
25 seconds
Squat Side Kicks
Squat Side Kicks
45 seconds
Knees to Elbows
Knees to Elbows
25 seconds
Glute Twist Lunges
Glute Twist Lunges
40 seconds
Side Squats
Side Squats
30 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Leg Lifts
Leg Lifts
25 seconds
Bicycle in Bridge
Bicycle in Bridge
35 seconds
Floor Wipers
Floor Wipers
25 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
25 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
30 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
30 seconds
Transition
Transition
15 seconds
Lateral Leg Lifts on a Bench
Lateral Leg Lifts on a Bench
1 minute
Rest
Rest
15 seconds

Set 7: 1 round
Double Pigeon
Double Pigeon
40 seconds

Workout Discussion

23 Apr
A favorite.
21 Apr
Maybe adding a rest between some excercises?
20 Aug
Before starting this exercise, what should I do to warm up my body?

Appears In



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