Butt — Page 2

Low-Impact Workout for Legs & Butt (15 Mins)

January 6, 2020 by Nicole Leave a Comment

The first video of 2020 is this 15-minute low impact workout for lower body. Whew will your glutes be burning by the end of it! Definitely do this one by following along with the video. Instead of using intervals, I’m going to guide you through the exercises and variations, flowing through the sequence continuously. Parts of this will be similar to barre/Pilates/megaformer workouts.

Low Impact Workout for Legs & Butt

EQUIPMENT NEEDED

Slider – you can use a dish towel if you have hardwood floors.

This low impact workout is a continuous 7-min flow of slider and bodyweight exercises. You’ll complete it on the left, rest for 60 seconds, then complete the same sequence on the right (15 mins total). Follow along with the video as I guide you through the exercises and variations.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

This is a low impact workout—no jumping, and suitable for all levels. To modify, just take breaks instead of doing the whole 7-minute sequence continuously.

Workout Breakdown

See 1:38 in the above video for a preview of each exercise.

Sliding Back Lunge

Full range lunge
Hold low for torso hinge
Full range lunge
Hold low for torso hinge
Hold low and slide back knee in and out

Sliding Curtsy Lunge

Full range lunge
Hold low, bend back knee in and pulse
Full range lunge
Hold low, bend back knee in and pulse

Donkey Kicks

Full range donkey kicks
Pulse at the top
Cross knee to tap opposite calf
Hold up top and swivel open
Straight leg pulses

Hope you enjoy this low impact workout for legs and butt! If you’re looking for similar workouts, check out my slider workouts and all my lower body workouts.

xo Nicole

Filed Under: Bodyweight, Butt, Lower Body, Sliders, Video, Workouts Tagged With: low impact workout, lower body workout, workout, workout for legs, workout video

Heavy Glutes Workout

April 15, 2019 by Nicole 1 Comment

This heavy glutes workout will take you just about 17 minutes to complete. If you’re looking for a longer workout, try pairing it with the heavy core workout from last week. Same equipment needed for both!

Heavy Glutes Workout

EQUIPMENT I USED:

Set of heavy dumbbells – Heavy will mean something different for everyone. I’m using a set of 20-lb dumbbells.
(optional) Resistance band loop – For some of the exercises, this will increase the challenge of the move and help you activate your glutes. But all exercises can be preformed without it.
(optional) Stepper – I used this for just one exercise (hip bridges) to increase the challenge of it. You could use any bench or elevated surface. Or you could simply keep your foot on the floor!

Each exercise in this heavy glutes workout is done for either 40 or 70 seconds. That might seem like a random length of time, but it’s to account for transitioning between one move and the next. So really it’ll be closer to 30 seconds and 60 seconds.

You’ll do a squat-based exercise for 40 seconds, then three 70-second exercises isolating one side of the body. You repeat, isolating the other side. Then you rest for 30-60 seconds. (If you need to rest between sides of the body as well, do so!) You’ll then repeat the whole thing once more.

The first time through, I used one heavy weight for the squatting exercises. The second time through, I used both heavy weights.

As with all workouts, you want to make sure you’re properly warmed up beforehand. I have two guided warm up to choose from if you don’t want to do your own:

Workout Breakdown

See 2:18 in the above video for a preview of each exercise. To modify, use lighter weights.

Weighted Squats — add a lateral step at the bottom the next time you do these.
SL Deadlifts
Clamshell Lifts
SL Hip Bridge

More Glutes Workouts

If you like this heavy glutes workout, check out some of my other workouts from the archives that target the butt:

xo Nicole

Filed Under: Butt, Hand Weights/Dumbbells, Video, Workouts

10-Minute Glutes Burnout

February 11, 2019 by Nicole 1 Comment

This quick, 10 minute glutes burn makes for a great finisher to a longer workout. It’s also good on its own if you’re short on time! All you’ll need is a resistance band loop (mini band). If you don’t have one, you could do it just bodyweight as well (will be easier if you do this).

My butt was on FIRE by the last few intervals—hope yours feels the same way by the end. 😉

10 Minute Glutes Burnout

EQUIPMENT I USED:

Resistance band loop — Go medium with the weight. You don’t need a huge range of motion, but the movements are hard even without the band, so a heavy resistance might be overkill.

You’ll do 10 exercises back to back, no rest in between. Each exercise is done for 30 seconds. When you’ve completed all 10 exercises on one side, rest for 60 seconds and then repeat the series on the other leg.

As with all workouts, you want to make sure you’re properly warmed up beforehand and always listen to your body, modifying or stopping as needed.

Workout Breakdown

See 1:31 in the above video for a preview of all the exercises.

Hip Lifts with Clamshell – You do this in a modified side plank position with your bottom knee down like a kickstand. Both sides of your body will be working, but the primary focus will be the glutes on the side of your body closest to the floor (the bottom butt check in your plank).
Hold the Hips Up and Do the Clamshell
Hold the Knees Open Wide and Pulse the Hips Up
Straighten Out the Top Leg with Hips Still Lifted and Pulse the Leg
Single-Leg Hip Bridge Lifts – The side of your body that was on the bottom in your modified plank is the base leg in your bridge (if you left knee was on the floor, your left foot will be on the floor in the bridge).
Hold the Single-Leg Bridge and Pulse Hips Up
Hold the Single-Leg Bridge and Tap the Non-Working Foot to the Floor
Double-Leg Hip Bridge Pulse Combo – Out and Up with Knees and Hips
Diamond Bridge Lifts – Put the soles of your feet together and drop your knees wide in a diamond shape. Do the hip bridge lifts in this out-turned position.
Hold the Diamond Bridge and Pulse Hips Up

Similar Glutes Workouts

These are some other workouts targeting the glutes from the archives. If you liked today’s, you’ll love these, too!

Resistance Band Loop Glutes Workout – Another one you can do with just a mini band! Just 10 minutes.
Ankle Weight Butt Workout – Grab a set of ankle weights and a mat for this one. It’ll take you 25 minutes.
No-Squat Butt Workout – No equipment needed for this 20-minute workout.

xo Nicole

Filed Under: Butt, Resistance Band, Video, Workouts