This is your 15 minute butt lift home workout.
We are going to be lifting into that perky booty from home.
Just 15 minutes on the clock, there are 20 exercises, 45 seconds each, no equipment needed.
If you do have a resistance band and you want to make it harder, you can use it.
But trust me, this is going to burn.
I want you to focus on squeezing those butt muscles the entire way through the workout.
I'll be guiding you the whole time.
You can get some incredible results like these ladies here. The booty results are amazing.
Make sure you tag me in your Instagram stories.
TikTok, or if you want you can do a full YouTube review.
Thank you so much.
As you know, to get incredible results don't forget to combine this with my full weekly home workout guides.
It ranges from 30 minutes to 45 minutes of exercise per day.
And obviously nutrition is key.
All right, you ready to burn?
Let's do this.
Oh by the way, the soundtrack is unreal.
(timer beeping)
We are starting off down on the mat flexing that right foot, lift and lower.
Donkey kicks, really pulling that core in tight.
Feel that beat.
Good, really squeezing the booty, core tight.
If you want to make any of these exercises harder, you can use your resistance band.
(timer beeping)
Good, now holding it up, squeeze the butt.
Feel that beat, straighten, bend.
Good, really squeezing that butt.
Good, 10 seconds left.
Squeeze squeeze squeeze.
(timer beeping)
Amazing, coming up now.
From there we're going to lift the leg out to the side.
Pump, lower.
Up, pump, lower, core really tight.
15 seconds.
Keep squeezing that butt, flex that foot.
(timer beeping)
Amazing work, straightening that leg out take it across the body, lift, and lower.
And you're chopping it at a diagonal.
Keep that foot flexed.
Keep squeezing the booty.
Keep that tension on the glutes.
(timer beeping)
Amazing work, bringing that leg up.
You're going to draw a circle. You take it out to the side and then back up again.
Keep squeezing the booty.
(timer beeping)
Oh wow, straight onto the other side.
Shake that butt out.
Okay flex that foot, lift, lower.
Come on, keep squeezing the butt.
(timer beeping)
Hold it up, straighten, bend.
Remember if you've got this band,
pop it on, make it ever harder.
Squeeze that butt.
Nearly there, eight.
(timer beeping)
Okay, come up from there.
Take that leg straight, keep the foot flexed,
lower, breath out, breath in.
Feel that new beat.
Good work, your butt should be burning.
You got this.
10 seconds.
(timer beeping)
Into those fire hydrants.
Keep that foot flexed.
Up, pump, lower.
Nearly there, 10 seconds.
Come on, keep pushing.
(timer beeping)
Woo, we now come up and round.
Up, round, lower.
Keep those butt muscles squeezed.
Keep that core tight.
Come on, keep going.
(timer beeping)
Good work, we're going to finish up with one more on all fours.
Straighten that leg out
and we're going to go with our arc.
Up and over, and back.
This is amazing for the underbutt.
Nearly there, now come on, 15 seconds.
If you've got that band on, I salute you.
Keep that foot flexed.
Activate the posterior chain into the booty.
(timer beeping)
Okay we're going to even you out, onto the other side.
Flex the foot, over we come.
15 seconds, you're nearly there.
(timer beeping)
Incredible, we are now coming onto our side.
lying down for me.
Excuse me munchkin.
Okay, all the way down,
bring that upper leg forward, toe downhill up.
Lift, lower.
Core tight.
Make sure that toe is turned downwards,
feel that outer booty burn.
(timer beeping)
Bring those legs together.
Bring those feet up onto an imaginary stool,
arm up if you can.
Open, pump, lower.
Really nice and smooth,
drop that hand down for support if you need it.
Control that movement.
Really smooth.
(timer beeping)
Onto your back.
Oh my gosh that burn is real.
Bring yourself up into a bridge, squeeze the booty.
We come down, open.
Keep that rib cage down
and keep squeezing the butt okay, super important.
(timer beeping)
Okay, hold at the top, squeeze that butt,
tuck the tailbone under
and just squeeze for me.
Come on, squeeze it 100% of your maximum.
Squeeze that booty core tight.
Good, nearly there.
Now you're just going to pump up.
Tiny little movements, squeeze that booty.
Okay now hold.
Last 10 seconds, squeeze that butt.
Come on squeeze as hard as you can.
(timer beeping) Three, two, and lower down, one.
We're going to even you out now
so you're coming onto the other side.
That side work series.
Forward, toe down, let's go.
Good, core really tight,
lift that waist if you can, hand down if you need it.
I know this burns, you're nearly there.
Come on keep squeezing that butt.
(timer beeping)
Amazing, bring those feet together,
bring those heels up.
Open, pump, lower.
You want to be as stable as possible here okay.
Really really thinking about that core and the butt.
(timer beeping)
Amazing we are now coming onto our stomach
to finish up, okay.
Really thinking about those butt muscles,
really squeezing, we're going to lift the legs
and we're going to hold.
Squeeze that booty, okay.
Come on, really think about those butt muscles.
Squeeze for me.
In three, in two, in one, open close.
(timer beeping)
Amazing.
Oh my gosh, my booty is on fire.
You smashed it familia, I am so proud of you.
If you enjoyed this workout,
please leave a comment down below.
And if you're doing it for more than one day
keep a track down below.
It's a really good way to keep a track of how you're feeling
if it's getting easier, your gains, your results,
I am so proud of you.
I'll see you soon for another home workout.