Short and Intense Booty Workout

Short and Intense Booty Workout

Posted by Fabian Zefferer on

This workout can be done with or without resistance bands. However, we suggest using a CHEEKI band to increase resistance and make this workout more intense.

This is also a great workout to activate your glutes before a heavy lifting session. 

We have created a beginner and an advanced workout. The exercises are the same but the sequence of the exercises is different, which makes one workout a little easier compared to the other. 

If you need more information on how to perform these exercises, check out our blog post here, where we have explained all exercises in detail. 

LET'S GO!

 

 
Beginner Workout
Advanced Workout
Duration Exercise Exercise
30 seconds Squat Squat
30 seconds Straight Leg Kickback - Left Leg Jump Squat
30 seconds Straight Leg Kickback - Right Leg
Straight Leg Kickback - Left Leg
30 seconds Jump Squat
Straight Leg Sidekick - Left Leg
30 seconds Straight Leg Sidekick - Left Leg Straight Leg Kickback- Right Leg
30 seconds Straight Leg Sidekick - Right Leg Straight Leg Sidekick - Right Leg
30 seconds Side-to-Side Walk Side-to-Side Walk
30 seconds Abductor Hold Abductor Hold
30 seconds Fire Hydrant - Left Leg Fire Hydrant - Left Leg
30 seconds Fire Hydrant - Right Leg Donkey Kick - Left Leg
30 seconds Donkey Kick - Left Leg Straight Leg Lift - Left Leg
30 seconds Donkey Kick - Right Leg Clamshells - Left Leg
30 seconds Straight Leg Lift - Left Leg Fire Hydrant - Right Leg
30 seconds  Straight Leg Lift - Right Leg Donkey Kick - Right Leg
30 seconds Clamshells - Left Leg Straight Leg Lift - Right Leg
30 seconds Clamshells - Right Leg Clamshells - Right Leg
30 seconds Glute Bridge Glute Bridge
30 seconds Booty Lifts Booty Lifts

Total time:

9 minutes

DONE DONE

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