At-Home Booty Workout

Just your body + one dumbbell to fire up those glutes and achieve a seriously affective booty burn! No excuses - throw on a workout fit and let's do this.



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About the workout: Grab a timer, and complete each exercise for 1 minute. Take no more than 15 seconds to transition to the next move. Once you have completed each exercise, repeat for a total of 2-3 rounds depending on how much time you have.

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Section 1: List Your Ingredients


EXERCISE #1: Single leg dumbbell glute thrust

  • Lay back on the floor, placing the DB on your hips

  • Dig one heel into the floor and lift the other leg

  • Keeping your shoulder blades and planted foot down, lift the hips up, squeezing the glutes hard

  • Switch legs after 30 seconds




EXERCISE #2: DB kickbacks

  • From your hands and knees, place DB in one knee pit

  • Keeping the other knee and both palms anchored to the floor, kick DB side heel up towards the ceiling

  • Keep your core tight, and both arms equally straight

  • Switch legs after 30 seconds



EXERCISE #3: Standing side booty lifts

  • Standing tall, take your DB to one hip, just letting it rest there

  • Plant all of your bodyweight into your other leg, and begin lifting the DB side straight out and up

  • Core should engage, remain tall through the torso without leaning to one side noticeably

  • Switch legs after 30 seconds



EXERCISE #4: DB split squat

  • Holding the DB at the chest, separate the feet, one out in front of the other

  • Keeping the chest tall and the feet right where they are, bend both knees to 90 degrees to lower down

  • Try to get the back knee as close to the ground as possible

  • Keep front heel fully planted

  • Switch legs after 30 seconds



EXERCISE #5: DB hip raises

  • Laying on one side, place bottom forearm and bottom knee into the floor

  • Place DB on top hip

  • Lift bottom hip up off of the floor and kick top leg back behind you at the same time

  • Lower back down to tap bottom hip to the floor

  • Switch sides after 30 seconds



EXERCISE #6: Deadlift to goblet squat

  • Start by holding the head of the dumbbell in your fingertips, hanging it between the shins, hips positioned back (deadlift)

  • As you come to a stand, quickly power the DB up into a goblet hold at your chest

  • Drop into a squat, bending the knees to 90 degrees

  • Reset, then go back into a deadlift (legs mostly straight)



EXERCISE #7: Standing kickbacks

  • Just using your own bodyweight, slightly lean the chest forward

  • Balance all of your weight on one leg

  • Kick the other kick back behind you, kicking it straight with good control

  • Rather than fully bringing it down, hover the whole time (if possible), keeping tension on the glute

  • Switch after 30 seconds



EXERCISE #8: Lateral lunge pulses

  • Just using your own bodyweight (add DB if desired), bend one knee and shift weight towards that hip as you stick your butt back (like a squat)

  • Keeping the chest as tall as possible, get deep into the bed leg, knees behind toes

  • Pulse slowly, weight back into your heel

  • Switch after 30 seconds



EXERCISE #9: Curtsey to split squat

  • Holding the DB at your chest, step one foot back and to the side into a curtsey position

  • Drop that back knee down as close to the floor as you can, keeping the front knee and foot facing forward

  • As you come out of the curtsey, simply step the back foot directly behind you into a split squat position

  • Lower the back knee down - both knees will be at 90 degrees

  • Keep alternating back and forth between the two positions

  • Switch after 30 seconds





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