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
