We've got a 15-minute booty and leg workout today,
and this workout is part of the Hourglass Challenge.
You can get the full three week schedule on my website,
and there's also recipes if you need meal ideas.
If you're looking for motivation,
stay connected with the rest of the community,
on Youtube, Instagram and Discord.
As promised, I've got a massive giveaway for you guys!
We've got a hundred thousand dollars worth of gift cards,
courtesy of VS Pink for sponsoring today's video!
That's a thousand bucks for a hundred of you guys!
It's open for a limited time only,
so all details and rules are in the description.
Now smash the like button, and subscribe,
and leave a comment down below to show support,
so I can do more of these sort of videos, and let's get started!
We've got 19 exercises, 40 seconds on and 5 to 10 seconds off.
There's alternatives for resistance bands and heavy dumbbell if you have them,
but it's completely optional if you don't.
Get on your mat and we're going to start with hip thrust abduction.
Have your feet placed shoulder-width apart,
lift your hips off the mat using your glute muscles,
engage your core, squeeze your butt, and open up your knees,
and keep that mind-muscle connection on your glutes.
Then back down and repeat.
Make sure you're working and feeling it in your booty guys!
Alright, next lay on the mat and we've got wide glute bridge.
Place your feet wider than shoulder-width apart,
then thrust your hips upwards while squeezing your glutes.
Make sure you're squeezing your butt.
Alright now get on all fours and we've got donkey kick circles.
Lift your leg up using your glute muscles,
then draw a circle using your knee.
Keep that mind-muscle connection on your glutes.
Try to not rest unless if you absolutely need to.
Work that booty,
and for bands just have it under your knee so it stays in place.
Now, on to the other side.
We've got kickback to sidekick next.
Have one leg straight and lift it up while engaging your glutes,
then lower down your leg, then bring it to the side.
Keep going guys, you can do it!
And now on to the other leg.
For the next two exercises,
you can place your bands aside.
We're doing single leg hip thrusts.
Have one leg lifted,
then thrust your hips upwards, using your glute muscles.
Make sure your core is engaged too,
and remember to squeeze your butt.
And now on to the other side.
Keep pushing, guys!
You can do it.
If your arms are feeling a little sore from this exercise,
then just take a little break and keep going!
If you have bands,
put it on again and we're doing straight leg hydrants.
Get in all fours again and have one leg extended straight.
Then bring it to the side and repeat.
This should be burning your butt right now!
And now on to the other side!
Keep pushing, guys!
We are almost halfway there!
Now stand up for the remaining exercises.
We've got lateral walk next.
Walk laterally from side to side in a robotic motion.
Make sure you keep your glutes engaged,
and keep a slight bend on your knees.
Alright, next we've got single deadlift.
Which we don't need bands,
but if you have a heavy dumbbell, that will make it more challenging.
Push your hips back as you lower down your upper body,
while lifting your back leg up.
Make sure your back stays neutral,
and keep a slight bend on your knee.
You should be feeling this on your butt.
Now on to the other side.
Make sure your core is engaged,
and your back is neutral,
and focus on using your glutes for the movement.
You're doing great, guys!
Now we've got rotational side lunge to a lateral lunge.
Bring your leg diagonally behind you and lunge down,
then back to the center and now do a regular lunge.
You can use a dumbbell here if you wish to,
but it's not necessary!
Just four more exercises to go guys!
You got this.
Reverse lunge with kickback is next.
Bring one leg behind you and lunge down.
Make sure your front knee doesn't pass your toes.
now get up by pushing the weight off from your front heel,
then do a kick back with your back leg,
then return to center.
You can use the dumbbell here if you want to as well.
Now, let's do the same on the other side.
Almost there, guys!
You can do it!
Final two exercises!
Put your resistance band on if you have one,
and again, it's optional.
Bring one leg diagonally behind you and lunge down,
then return to center and kick your leg up laterally.
Make sure you engage your glutes.
You can also use a dumbbell and a resistance band here if you want to,
but it's not necessary.
And for the last time,
let's work the other leg and wrap this up!
And that's the workout, guys!
Hope you enjoyed this workout and Hourglass Program.
Shout out to VS Pink for sponsoring,
and make sure you smash that like button,
subscribe and leave comments down below,
and I'll see you in the next workout.
Bye!