This ankle weight butt workout was originally posted in 2014 and has since been updated with new pictures (demonstrating improved form!), new text, and a follow-along video.
2014 Nicole named this the “25-Minute Booty Workout,” but 2018 Nicole doesn’t really use the term “booty.” 2018 Nicole is also too lazy to change the title and create a redirect so the SEO isn’t messed up. So we’re sticking with “booty workout” but just know that I’m a changed woman today, ok? This is an Ankle Weight Butt Workout.
I remember when I first came up with this workout four years ago, it left me *very* sore the next day. When I shot the video for it just the other day, I didn’t find it nearly as challenging. That’s the cool thing about revisiting old workouts—it gives you a great way to gauge how much progress you’ve made. Cheers to getting stronger!
25-Minute Booty Workout with Ankle Weights
Equipment I Used:
- Ankle weights (optional, but recommended)
- Exercise mat
I’ll explain all the exercises in detail, but first, here’s the structure of the workout:
- 1-min Squat Jumps with Alternating Leg Lifts — do as many as you can in 1 minute
- 3 rounds of 5 glutes exercises on the right (no rest between exercises or rounds)
- 1-min rest
- 3 rounds of 5 glutes exercises on the left (no rest between exercises or rounds)
- 1-min Squat Jumps with Alternating Leg Lifts — do as many as you can in 1 minute)
As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body modifying or stopping as needed.
Exercise Breakdown
To see a demonstration preview of all these exercises in action, fast-forward to 1:37 in the above video.
Cardio Blast:
- Jump Squats with Alternating Lateral Leg Lifts
Circuit:
- Donkey Kicks
- Hydrants
- Straight-leg Lifts (can do these on your forearms if wrists start to bother you)
- Side Leg Circles
- Single-leg Hip Bridge Lifts
I talk about all this in the video, but if you opt not to follow along with it, I’d check out this post on proper form in tabletop exercises—it’ll be helpful with today’s workout in particular!
xo Nicole
