[Music]
it's time to work that booty and you can
use dumbbells or resistance bands for
this workout
but don't worry if you don't have any
because i've included no
equipment alternatives for every
exercise now you can find the full
schedule on my website and do share your
journey on youtube instagram
tick tock or even join my discord server
if you're looking for workout buddies
so smash that thumbs up button and leave
a comment down below if you have any
questions and let's get started
we've got 18 exercises today 40 seconds
on and 5 to 20 seconds
off get on your mat and we're starting
with glute bridge abductions
have a resistance band around your
thighs and a dumbbell on your hips then
thrust
upwards and open up your legs and repeat
remember to keep your core engaged and
squeeze your glute muscles and have that
mind muscle connection
for low impact while doing regular glute
bridges
[Music]
next we are doing a single leg glute
bridge have your left foot over your
right knee and do some bridges similar
to before
hold at the top for a second or two and
squeeze your glutes then come back down
[Music]
now on to the other leg i'm using my own
resistance bands here so if you're
interested in picking a set you can find
it on my website
all right nice work guys getting to a
seated position and put your dumbbell
aside for this one
place your palms on the side for support
and open up your legs you're working on
your glutes here so
focus on your form and your butt do it
slow and control
and feel the burn
[Music]
now flip around on all fours and we're
doing some glute kickbacks with pulses
with your bands around your thighs raise
your leg up like so and post
several times make sure you squeeze your
glutes as you do those pulses
do it slow and controlled
[Music]
and now on to the other side
[Music]
now stay in the same position and we're
doing some fire hydrant extensions
we're lifting our legs to the side as
much as we can without compromising the
form
then extend out your leg and do a kick
slow and steady and focus on
engaging your glute muscles
[Music]
and now we're swapping to the other
[Music]
layer
[Music]
oh
[Music]
oh
great work guys take a longer break here
if you want to and get in position for
the next exercise
[Music]
place a light dumbbell between your feet
and curl upwards
working your hamstrings and your butt be
safe go slow and steady and you should
be using a light dumbbell to start with
just to be safe
so
now get upright and get your resistance
band ready and we're doing some lateral
walks
squat down slightly as you walk two
steps to one side
then lift your leg up sideway then
repeat on the other side
now put your bands aside and grab a
dumbbell and we're doing a staggered
dead lift have one leg bend behind for
support
then lower your dumbbell down by pushing
your hips back while maintaining a
neutral back then get back up and repeat
having your foot like so really helps to
focus on your glutes
mind muscle connection guys
now let's move on to the other side
zone
[Music]
support zone
you feel the impact
great work guys we've got six exercises
left we're doing a lateral to cut see
lunge now
firmly grip your dumbbell like so and do
a lateral lunge
then followed by a cutscene lunge and
repeats
[Applause]
[Music]
impact
and now on to the other side focus on
your form and your glute guys you can do
this
[Music]
do
next we are doing some sumo squats make
sure your back is neutral
feet slightly wider than shoulder width
apart keep your chest
up and squat down do some pulses when
you're in a squat position
and feel the burn on your glutes
[Music]
all right grab your resistance band
again and get them on your thighs
position yourself on a sofa or chair or
even the side of bed
make sure it's a safe place for you to
do some hip thrust
else you can do the low impact version
place your dumbbell on your hips and
thrust upwards and pause for a second or
two
on top and squeeze your glutes once you
are familiar with hip thrust you can
move on and
increase the weight but this is a great
exercise for your glutes
just make sure you engage your core and
not arch your back
do it safe
[Music]
do
next we've got bulgarian split squat
place your feet on your sofa or your
chair or bed like so
with your dumbbell off to the side then
lunge downwards
do it slow and control and adjust the
distance if you need to
make sure you're doing it safe
[Music]
uh
[Music]
last exercise guys let's move on to the
other side remember to keep your core
and glutes engaged the entire time
[Music]
and that's the workout i hope your
glutes are feeling the burn
smash that like button if you enjoyed
this workout subscribe if you haven't
already and i'll see you in the next
workout
bye