At-Home Bodyweight Booty Workout

20-Minute At-Home Booty Workout (no equipment required!)Fitting to post a butt workout on hump(s) day? I think so. This one requires no equipment and very little space so it’s great to do at home. There’s also no jumping so if you need to be considerate to downstairs neighbors or sleeping babies, it’s perfect.

Bodyweight Booty Workout

This workout will take you about 20 minutes to complete (10 minutes each cheek). If you want to make it harder, wear ankle weights. I used a Gymboss Inteval Timer to keep track of the time for this one, but you could also just watch the clock. 20-Minute At-Home Booty Workout (no equipment required!)

RIGHT GLUTE

There are two sections on the right side. Complete section 1 and then move immediately onto section 2 with minimal rest in between.

SECTION 1 | TABLETOP

You’ll complete each exercise for 20 seconds, moving from one right to the next. Go through the circuit of exercises three times total. If you need to rest, take a 20-second breather after each of the three rounds.

  • Fire Hydrant | Start on your hands and knees in a tabletop position, hands stacked under shoulders, knees stacked under hips. Keeping your right leg in that 90-degree angle, lift that knee out and up in a wing motion (like a dog lifting to take a pee), opening up at the hip. Bring it back in close to the starting position, but try not to fully rest the knee back on the floor. As you do these, pay attention to your core: You want a straight spine, protecting the low back by pulling your abs in tight the whole time.
  • Fire Hydrant Kicks | Hold your leg at the top of your last fire hydrant and from there, bend and straighten from the knee, kicking your leg out to the side and keeping it lifted at hip height (or as close to hip height as you can).
  • Straight Leg Lateral Lifts | Get on your hands and knees in a tabletop position, hands stacked under shoulders, knees stacked under hips. From here, bring your right leg straight out to the right side. Lift it up a couple inches so that it’s hovering off the ground. This is your starting position. From here, lift the right leg up as close to hip height as you can (it’s tough!) and slowly lower back down to a hover. As you do these lifts, try to avoid shifting all your bodyweight into that opposite left side—instead of leaning in the opposite direction as the right leg lifts, you want to keep your body in a centered tabletop. A good way to achieve this is to lift the opposite, left hand off the ground (it’s also more challenging this way).
  • Straight Leg Back Lifts | Same as the exercise before except your leg is no longer out to your side; it’s straight back behind you, lifting up and lowering down.
  • Donkey Kicks | Start on all fours: knees stacked under hips, hands stacked under shoulders. From here, you’re going to press the bottom of your right foot up towards the ceiling, squeezing that right butt cheek. Pause at the top and then lower down most of the way (don’t let the right knee come to rest on the floor). As you do these, keep a straight spine by engaging your abs, pulling the belly button in towards the spin (this will protect your low back).
  • Angled Donkey Kicks | I have to clarify that in the pictures my foot is pointed, but these are better with a flexed foot. Sorry! These are just like donkey kicks except you’re lowing the knee in towards the other knee and then pressing the foot up and out to the side. You should feel these in the side of your butt.

SECTION 2 | BRIDGE

You’ll complete each exercise for 20 seconds, moving from one right to the next. Go through the circuit of exercises three times total. If you need to rest, take a 20-second breather after each of the three rounds.

*Important: You’re still working the right side—make sure you don’t switch over to the left yet. Right foot should be planted firmly on the ground as your base leg for all these moves.

  • Hip Bridge Lifts | Lay on your back, arms flat on the ground by your side for support, knees bent and feet flat on the floor. From here, squeeze your glutes and lift your hips a couple inches off the ground so that your butt is hovering. Lift the left leg straight into the air so that only the right foot is planted on the ground. This is your starting position. From here, thrust the hips upward, squeezing your glutes and pressing through the right foot. Hold for a second at the top and then slowly lower hips back down to a hover (try not to rest your bum on the floor).
  • Hip Bridge Hold with Drawbridge Leg | Hold the hip bridge at the top and, keeping it straight, lower your left leg so that it’s parallel to the ground and then lift it back up to point towards the ceiling. Continue squeezing that right glute and holding your hips in a lifted bridge position as you do this.
  • Hip Bridge Pulses | Hold the top of your hip bridge lift position and pulse up an inch or two and down an inch or two. Focus your attention on the right glute: squeeze, release, squeeze, release.
  • Hip Bridge Pulses with Lifted Heel | Same as the previous exercise except you’ll lift your right heel off the ground. You may have to scoot that foot in a little closer to your bum so that you can really get onto the ball of your foot.

*Modification: If it’s too intense holding that non-working left leg straight up in the air, cross the left ankle over the right knee in a figure 4 shape to make the movements easier.

LEFT GLUTE

Repeat sections 1 and 2 on the left side.

20-Minute At-Home Booty Workout (no equipment required!)

WEARING | leggings c/o PRISM Sport (use code ACTPERRY to get 30% off your first order) // lululemon tank (old)

Enjoy your day!

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5 Activewear Brands I’m Loving: Adidas by Stella McCartney

stella-mccartney-adidas-picks

FROM TOP TO BOTTOM, LEFT TO RIGHT: Stellasport Leggings  | Essentials Striped Cotton-blend Sweatshirt  | Cropped Leggings  | Racerback Sports Bra | Studio Performance Tank  | Run Marble Tights | Run Climacool Stretch Tank  | Techfit Leggings

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I always love Stella McCartney’s designs for adidas! I’ve never actually bought a piece though…add it to the Christmas list. 😉

Hope you all have a great weekend!

What activewear brands are you loving lately? Do you ever shop Stella McCartney for adidas?

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Core Stacked Circuit Workout

Core Stacked Circuit Workout - this one takes just 13 minutes and you'll add on an exercise each roundYour third and final installment of this workout series! If you missed it, Monday was lower body; yesterday was upper body; and today we’ll finish with core. Again, you can do all three circuits back-to-back for a 45-minute full body workout (same structure as Burn’s Power class) or just pick the muscle group on which you feel like focusing.

Core Stacked Circuit Workout

Equipment I Used:

This circuit will take you just 13 minutes to complete. You stay on each exercise for 30 seconds, rest for 30 seconds after each round, and add on an exercise each round. Confused? Here’s what the start of the workout looks like:

Exercise 1
Rest
Exercise 1 + Exercise 2
Rest
Exercise 1 + Exercise 2 + Exercise 3
Rest

So the first round is only 30 seconds long (one exercise) and the sixth and final round is 3 minutes long (all six exercises). You’ll do exercise 1 (side plank dips with top crunch) six times and exercise 6 (russian twists) only once at the very end. Even though the length of time you’re working gets longer and longer, you only get 30 seconds of rest each time. I set my interval timer for 26 rounds of 30 seconds of work and 0 seconds of rest so that it beeps at me every 30 seconds, but you could also just watch the clock. Core Stacked Circuit Workout - this one takes just 13 minutes and you'll add on an exercise each round

  1. Side Plank Lift ‘n Crunch (alternate side each round) | Start in a side plank with your right hand on the floor directly underneath your shoulder. From here, lower your hips towards the floor and then engage that right sidebody to lift the hips back up. Next, crunch your left knee in towards your left elbow while keeping your hips up (don’t let them sag down as you do the crunch—right oblique is still engaged!).
  2. Plank to Pike to Bear Crunch Sliders | Start in a plank position with your feet on a towel or sliders. Keeping your hips level with your shoulders, back flat, slide your feet forward, bending your knees in towards your elbows. Slide feet back out, straightening your legs into plank position. Now, keeping your legs straight, pike your hips up into the air, bringing your body into an upside down “v” shape. Try to keep your heels lifted as you do this, sliding on the balls of your feet. Once you hit your peak (if you have tight hamstrings, you may not be able to get your hips up very high—that’s ok!), slowly lower back down into plank position.
  3. Army Crawl | Put your feet on a towel or sliders and get into a plank with your forearms at the end of an exercise mat. Army crawl your way up the length of the mat, one forearm in front of the other, maintaining the plank position as you slide forward. When you can no longer go any farther forward, reverse the motion, crawling your forearms backward towards the starting edge of the mat. As you move, try to keep your hips level in a plank. They’ll want to dip side to side with each step of the forearms; use your core strength to stabilize them. Beginners: you can do these from your knees, just make sure to add an extra towel for padding.
  4. Dumbbell Toe Touches | Lay on your back with legs extended straight up in the air, feet flexed. Hold a weight in both hands and crunch up, reaching your hands towards your toes. Lower back down a few inches and repeat. To make these more challenging, you never lower all the way down; shoulders stay lifted off the floor the entire time. The hardest part of this exercise for me is just keeping my legs straight—holy tight hammies! Adding a soft bend to the knees will make these easier, but try your best to keep those legs straight.
  5. Dumbbell Full Body Crunch | Start laying on your back with legs outstretched and hovering a couple inches off the ground. Holding a weight in your hands, arms should be outstretched overhead and hovering as well. From this starting position, crunch up, bringing your knees in towards your chest as you lift your shoulderblades off the ground and bring the weight up and over towards your shins. Extend back out, lowering to starting position. The goal is to never bring the legs and/or weight to rest on the ground when you extend back out.
  6. Russian Twist | Start seated, holding a dumbbell in both hands at your chest, feet lifted off the ground with your knees bent. Lean back slightly, core engaged, balancing on your tailbone. Twist to one side, bringing the dumbbell to the outer side of that hip; then repeat in the other direction. Really twist at the waist—you want your chest to be totally facing whatever side you’re bringing the weight.

Core Stacked Circuit Workout - this one takes just 13 minutes and you'll add on an exercise each roundWEARING | tank: Spiritual Gangster (old but similar here) // leggings: c/o Eddie Bauer (old but similar here) // sneakers: Nike

Try this workout or use the structure of it and customize with your own favorite core exercises!

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