Grab your booty band and get ready to create some glorious (home grown) glutes!
Today's session is performed as a circuit with a rest period of 60 seconds between each circuit set.
This workout is rep based so you progress through the exercises at your own pace. Focus on keeping your movements slow and controlled and ensure tension is kept on the booty band.
Workout:
Rep Based Circuit
3 Sets
HOME BOOTY WORKOUT
3 SETS
20 REPS ALTERNATING CURTSY LUNGE
Alternating Curtsy Lunge
Stand with feet slightly wider than shoulder width distance apart. Keep your shoulders down and maintain a strong and straight back. Maintain an engaged core throughout the exercise.
Take a big step backwards with your left foot crossing over and plant it firmly on the floor ensuring it is behind your right foot.
Bend both knees so that you come down into a lunge position with your left knee lowering just above the floor.
As you extend up, take a step forward with your left foot to return you to the starting position.
Take a big step backwards with your right foot and plant it firmly on the floor ensuring it is behind your left foot.
Bend both knees so that you come down into a lunge position with your right knee lowering just above the floor.
As you extend up, take a step forward with your right foot to return you to the starting position.
Repeat this movement for the designated number of reps.
15 REPS FIRE HYDRANTS (EACH LEG)
Fire Hydrant
Place the band around your thighs, just above your knees.
Position yourself on the floor on all fours, so that your knees are directly under your hips and your hands under your shoulders.
Keeping your legs in this position, lift your bent knee up so that it is level with your hip.
Slowly bring your leg back to the starting position and continue this movement for the designated number of reps.
Repeat this movement on the other side for the designated number of reps.
20 REPS STONERUNNERS
Stonerunners
Place the band around your thighs, just above your knees.
From a seated position raise yourself up onto your palms so that your body is just off the ground with your heels to the floor.
Slowly bend your left knee and bring it towards your upper body.
Return your left foot back to ground and repeat on other side.
Repeat this alternating movement for the designated number of reps
5 REPS 2 SQUATS 5 PULSES
2 Squats 5 Pulses
Place the band around your thighs, just above your knees. Stand with feet slightly wider than shoulder width distance apart.
Keep your back straight and chest up, squat down until you are parallel to the floor.
Extend your hips and knees to return to the starting position.
Repeat this movement for the designated 2 reps and holding the low squat position pulse up and down for designated 5 pulse reps.
Repeat this movement for the designated number of reps.
15 REPS CROSSOVERS (EACH LEG)
Crossovers
Position yourself on the floor on all fours, so that your knees are directly under your hips and your hands under your shoulders.
Extend your left leg straight back behind you so it was level with your hip.
Lower your leg down to the ground.
Lift your left leg up over the right leg, bringing it back down to the ground on the other side, similar shape to a semi-circle.
Bring your leg back over to the left and return to starting position.
Repeat for designated number of reps.
Repeat movement on other leg.
15 REPS INNER THIGH LEG LIFT
Inner Thigh Leg Lift
Lie on the ground on your left side.
Cross your right leg over your left so that your foot is flat on the ground in front of your mid-thigh.
Slowly lift and lower your left leg off the ground.
Repeat this movement for the designated number of reps.
Repeat on the other side.
Looking for more workouts like this?
Our HOME GROWN BOOTY Program is for you!
Home Grown Booty is an 8-week home workout program which has been designed to build your glutes and tone your legs.
Home Grown Booty is available in Bodyweight/ Band Only Training or Dumbbell & Band Programming.
PROGRAM LAUNCHING: 6th Sept