This workout is nonstop high-intensity interval training that'll rock your legs, glutes, and abs. All you need for this fun and intense booty-sculpting workout is your body and 20 minutes. The entire workout is all bodyweight—you can do this workout at home, in your dorm, in your bedroom, or even in your office. You might get some funny looks, but who's going to have the nicer butt at the end of the day? That's what I thought. (Check out this video to get warmed up.)
This workout combines traditional strength moves, plyometrics, and booty-specific toning exercises. Not only will you target your larger muscle groups like your quads, hamstrings, and glutes, but you'll also target your harder-to-hit: gluteus medius, gluteus minimus, adductors, and abductors. To top things off, the plyometric exercises will send your heart rate through the roof, ensuring that you burn the maximum amount of calories.
Here's the exercise breakdown:
- Heel Tap Jump Squats
- Alternating Forward Chopping Lunges
- Jumping Hammer Lunges
- Reverse Curtsy to Glute / Leg Raise
- Reverse Curtsy to Glute / Leg Raise (both sides)
- Sumo Squat Jumps
- Angry Sumo Walks
- Lunge to Single Leg Russian Deadlift (RDL)
- Lunge to Single Leg RDL (both sides)
- Figure 4 Glute Bridges
- Figure 4 Glute Bridges (both sides)
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