Perfect Booty Blueprint
There are six movements to familiarize yourself within this workout, and you will perform each one for a full minute of intense, butt-building work. There’s very little to no rest between the exercises; do them all back-to-back until you’ve done all six movements to complete one round. Only then should you give yourself a 60-second break to catch your breath before you start the next round.
Aim to give your best effort for every minute you are performing the movement, and keep the intensity up. I know it burns, but that means it’s going to be an effective workout! Do this six-exercise circuit for a total of three rounds, which should take you between 20-30 minutes from start to finish.
If it’s too hard at first, that’s normal—keep at it to build your stamina and get used to the movements! If you feel the workout is a bit too easy, shorten your rest time and make your movements explosive.
A great leg workout you can do anywhere with no equipment at all. You can go to the beach, park and complete it. A powerful leg and glute specific work routine.
LAIS’S EXERCISE LESSONS
All of these movements emphasize the lower body and glutes, so make sure you are focusing on contracting those butt muscles and making each movement powerful.
- Pop Squat
- Bulgarian Split Squat
- Plyometric Bulgarian Split Squat
- One and a half Squat
- Glute Bridge
- Jump Squat
- Make sure your workout area is clear.
- Turn on your favorite music and get started.
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