Time_32x32 20:00    Intensity_moderate_32x32 Moderate    Target_32x32 Lower Body    Ic_workout_dumbbell_32x32 Box or Step
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

1 round of:
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

1 round of:
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

1 round of:
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

1 round of:
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

1 round of:
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

1 round of:
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

1 round of:
Double Pigeon
Double Pigeon

40 seconds

Appears In


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?

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