Butt

Take what your momma gave you and SHAPE, LIFT and FIRM it up with this glute-targeted bodyweight workout. Feel free to dedicate this workout to your mom (and then challenge her to do the same). No doubt that will make for some interesting dinner conversation!

Exercises

Conjunto 1: 2 rodadas

Mummy Kicks

30 segundos

Squats with Raised Arms

30 segundos

Gate Swings

30 segundos

Plyo Side Lunges to Touch

30 segundos

Transition

15 segundos

Conjunto 2: 2 rodadas

Glute Kickbacks

40 segundos

Glute Circles

40 segundos

Glute Combo Kickback

40 segundos

Donkey Whips

40 segundos

Transition

15 segundos

Elbow to Knee Bird Dogs

40 segundos

Y-T-A

40 segundos

Flutter Kicks

40 segundos

Rest

15 segundos

Conjunto 3: 2 rodadas

Right Leg Front-and-Back Lunges

30 segundos

Lunges with Rotation

30 segundos

Left Leg Front-and-Back Lunges

30 segundos

Glute Twist Lunges

30 segundos

Transition

15 segundos

Conjunto 4: 2 rodadas

Bent Single Leg Floor Bridges

25 segundos

Upward Plank

25 segundos

Straight Single Leg Floor Bridges

25 segundos

Transition

15 segundos

Conjunto 5: 2 rodadas

Single Leg Balance with Leg Swings

30 segundos

Dynamic Lunges

30 segundos

Single Leg Touch Downs with Hop

30 segundos

Plyo Lunges

30 segundos

Transition

15 segundos

Conjunto 6: 2 rodadas

Inverted Flyers

35 segundos

Cross Knees to Elbows

40 segundos

Knees to Elbows

40 segundos

Side Cross Kicks

40 segundos

Prisoner Squats

40 segundos

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