I get a lot of requests from ladies for simple “booty” workouts they can do at home without equipment.
So here it is!!!
Kori with Train Like A Girl here where I help busy moms lose up to 15 pounds in six weeks without spending hours in the gym or restrictive fad diets.
Today, I’m going to show you an awesome 15 minute Booty Blaster!
No equipment needed. All you’re gonna need is your own body weight.
Alright guys, so before we get into the 15 minute Booty Blaster, I want to ask that if you like this video and the information in it make sure you hit that thumbs up button and the subscribe button up above. This way you get all the latest information from me and Train Like A Girl.
Alright guys, so let’s get to it with the 15 minute booty blaster.
There’s four different exercises. You’re going to do each exercise for ten reps and in a circuit fashion.
Exercise #1: Alternating reverse lunges.
I’m gonna stand with our feet together, abs are tight. Take a big step back driving through that front heel to stand back up. Get that back knee as close to the ground as you can without it actually touching the ground. Keep those abs tight and proud chest.
Exercise #2: Alternating Lateral Lunges
So for the reverse lunges we took a step back, now we’re gonna take a step out to the side. Take a big step out to the side and sit back like you’re sitting into a chair. The other leg you’re the toes of the leg that straight pointing up. Then step back to the center. Out to the side step back to the center again. Keeping your abs tight and proud chest the entire time.
Exercise #3: Lying Hip Bridge
You’re going to get down onto the floor. Push that lower back deep into the floor make sure your lower back does not have any space between it and the floor. Palms on the ground. Abs are tight, your butt is tight. We’re going to drive through those heels and push the hips up towards the ceiling. Hold for a count of three and then back down.
Exercise #4: Bodyweight Squats
Stand with your feet about shoulder width apart, abs are tight. We sit back onto our heels driving through our heels to stand up. Again, keeping those abs tight and proud chest throughout the entire movement.
Alright guys, so that’s four different exercises.
You’re going to do 10 reps of each exercise for 15 minutes.
That is your 15 minute Booty Blaster!
Don’t forget make sure you give a thumbs up and subscribe.
Also, I will be putting up a link so that you can get a downloadable PDF of this exact workout so you can have it right in front of you at all times.