Feeling like your bootay is a little flat these days? Stress no more babes! I’m teaming up with Bootaybag to bring you an amazing bootay workout! I’ve put together 8 of my favorite Bootay Building moves, all designed to lift, tone and sculpt some gorgeous glutes! Check out all 8 moves here + video for the complete workout in sequence! xo
BbE BOOTAY (BAG) WORKOUT:
Perform the workout as a circuit. Starting with the first move, you’ll do each exercise for 30 seconds to 1 minute (depending on your fitness level) with 15 seconds of rest in between. Beginners, you’re going to want to start with 30 seconds each move, Intermediate babes go for 45 seconds and Advanced you’re going to go the full 1 minute. Go through one round or “set” of all 8 moves before beginning the circuit again; doing a total of three sets.
Equipment Needed: Long Resistance Band, Small Resistance Band, Exercise or Stability Ball, Bosu Ball, Kettlebell (between 15 & 35 lbs), one set of Dumbbells (between 8 & 20 lbs), Exercise Mat
BbE BOOTAY (BAG) WORKOUT
STATIONARY LUNGE JUMPS: Loop the long resistance band around a pole or something stable. Hold the loop of the resistance band with both hands. Start in a lunge position with your back heel off the ground. Bend both knees and push off from the ground, jumping in the air. Both of your feet should land about the same time and be sure and bend your knees as you come down. As soon as you land you want to initiate the jump again, doing a continuous movement keeping the same foot forward. Switch legs once your time is up and do a set with your other foot forward before moving on to the next exercise.
RESISTANCE BAND GLUTE KICKBACKS: Loop the long resistance band around a pole or something stable. Then place the big loop around one foot. Holding on to the pole, push through your heel and “kickback” until your knee is totally straight and your glutes are feeling it. You’ll bend your knee and bring it back towards the pole, then kick through your heel again. Repeat the movement for the full time, then switch feet.
RESISTANCE BAND OUTER THIGH LIFTS: Place the small resistance band around both legs, right above the ankles. Stand up straight with your chest up, back straight, head straight and hands on hips. Go into a squat and as you come up, lift one leg to the side as high as you can while still keeping your torso straight. Lower your leg back to starting position and repeat from the squat, lifting the other leg. Keep alternating legs for the full time.
STABILITY BALL HAMSTRING CURLS: Begin on the mat, laying on your back with your feet and calves on top of the ball. Position the ball so that when your knees are straight, your ankles are on top of the ball. Raise your hips off of the ground. Then bending your knees, pull your heels towards you, lifting and squeezing your glutes. Reverse the movement back and return to the starting position. Repeating the curls for the full time.
PLANK WITH LEG RAISE: Wrap the small resistance band around both legs, positioned above your ankles. Start in a plank position with your hands on the ground and feet together behind you. Keeping your core tight and a neutral spine, squeeze the glutes to lift the one leg directly up behind you. Squeeze the glutes and hold in the up position for a couple of seconds before lowering the leg back into the plank. Alternate legs for the full time.
BOSU SINGLE LEG GLUTE BRIDGE: Start in a bridge position with your shoulders placed across the center of the Bosu and your neck neutral. Extend one leg out and place your hands on your hips. Pressing through your heel on the floor, lift your bootay up until your hips are flat. Making sure to fully contract your hamstrings and glutes at the top of the movement. Lower your body back down until right before your bootay touches the ground, then press your hips back up. Repeat the movement on one leg for the full time, then switch for another set with the other leg.
KETTLEBELL SINGLE LEG DEADLIFT: Hold a kettlebell by the handle in one hand. Stand on the opposite leg, keeping your knees slightly bent as bend forward at the hip, extending your free leg behind you for balance. Keep your back straight as you continue lowering the kettlebell until your chest is parallel to the ground. Once you reach that 45 degree angle, push through your heel and hips to return to the upright position. Repeat the movement on one leg for the entire set, then switch for another set with the other leg.
BOSU + DUMBBELLS CURTSY LUNGE: Hold a set of dumbbells at your sides and stand with your feet hip-width apart. Place one foot behind you and at an angle across your body with your toes on the center of the Bosu. Bending both knees, lower the dumbbells to the ground, keeping your torso upright and your hips and shoulders as square as possible. When your front thigh is parallel with the ground, reverse the movement and return to the starting position. Continue lunging with one leg forward for the whole set, switching legs to complete the next set.
WATCH THE VIDEO FOR ALL 8 MOVES IN SEQUENCE
Alright babes! You’ve been going to barre class, doing your squats and lunges and eating healthy, but still not getting the results you want. If you really want to build your dream booty, this glute and hamstring workout needs to be part of your weekly routine.
Commit to doing this workout once a week and we promise in just a few weeks you will see and feel a difference!
Below is a circuit of exercises you can do once a week to get truly gorgeous glutes and hamstrings! Working your muscles from different positions and with different levels of resistance and weight is key to challenging them. Please note this workout does requite quite a bit of equipment and will most likely need to be done in a gym. When selecting your weights, don’t underestimate yourself! Feeling a little burn in your glutes and hamstrings means they are working! Get to it babes…time to build your dream booty!
AMAZING GLUTE & HAMSTRING WORKOUT
Remember to always warm up before starting any exercise session.
Begin with the Cardio Interval then continue through the Strength Training exercises doing 15 reps of each exercise, completing the whole circuit 3 times.
CARDIO INTERVAL: Walk on a treadmill for 5 minutes at a medium pace and 15 percent incline while holding a 5-10 lb dumbbell or kettle bell in each hand.
KETTLEBELL PLIE SQUATS: Stand with your feet as wide as possible, toes turned out to the side, and shoulders stacked over your hips. Hold a 25-50 lb kettle bell with both hands and let it hang between your legs. Inhale and sit down into a plie squat. Exhale as you press back up to straight legs. Repeat for 15 reps.
BARBELL BOSU HIP THRUST: Start in a bridge position with your shoulders placed across the center of the Bosu and your neck neutral. Bring the barbell across your hips and hold it in place. Pressing through your heels on the floor, lift your glutes up until your hips are flat. Make sure to fully contract your hamstrings and glutes at the top of the motion. Lower your body back down to the floor and right before your butt touches the ground, press yourself back up. Repeat for 15 reps.
CABLE GLUTE KICKS: You will need a cable machine with a low attachment point for these. Attach an ankle cuff or foot strap to your right ankle or foot, and clip it to a cable resistance machine. Kneel on both hands and your left knee, positioned so that your right leg is free to move. Start with your right knee pointing to the ground and the bottom of your right foot facing the wall behind you. Tighten your core muscles to hold your back straight in a neutral position, you want to maintain this throughout the exercise. Without arching your back or tilting your hips, kick your right foot directly behind you, straightening your knee as much as possible. Bring your knee back to the starting position. Repeat for all 15 reps, then switch legs.
SINGLE LEG STABILITY BALL HAMSTRING CURLS: Lie on your back with your legs straight out in front of you, placing your heels and calves onto a stability ball. Squeeze your glutes to raise your hips, forming a straight line with your legs. Once you are stable, raise one leg off the ball and extend it up towards the ceiling. Keeping your hips raised, use your hamstrings to pull the ball towards your butt with your heel. Extend your leg back out, to return to the starting position without dropping your hips. Repeat for all 15 reps, then switch legs.
WEIGHTED SLIDE BOARD REVERSE LUNGES: Start standing with a glider or slide board under your right foot, feet hip-width apart. Hold an 8-15 lb kettlebell or dumbbell in each hand. Drive your right foot back in to a reverse lunge, keeping your upper body completely stable and your weight centered. Pause, then return to start. Repeat for all 15 reps, then switch legs.
SQUAT WITH OUTER THIGH LIFT USING RESISTANCE BAND: Place your resistance band evenly underneath both feet and hold the handles with an overhand grip. Bring your hands up to shoulder height. Squat all the way down until your quads are below parallel. As you come up, lift one leg out to side with a flexed foot. Return to the squat position as you bring your right leg back to center to stand on both feet at the lowest point of your squat. Repeat for all 15 reps, then switch legs.
WEIGHTED CURTSY LUNGES: Start with your feet hip-width apart, holding a 10-15 lb kettle bell or dumbbell in each hand. Step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Return to standing. Repeat for all 15 reps, then switch legs.
It’s going to be AMAZING babes…tough, but amazing! Push through…you can do it! xo