10-Minute Booty Blaster

Want a perfectly sculpted butt?

This workout will help you achieve that in 10 minutes (not including abs).

It can stand alone as it's own workout, or you can add it to another workout if you have some extra time!

Printable PDF

 

 

You'll Need:

Wall

Resistance Band (tube-type),opt

Magic Circle, opt

Medicine Ball, squishy ball, opt

 

Beginner: 1-2 rounds of each set

Intermediate: 2-3 rounds of each set

Advanced: 4 rounds of each set

 

Warm-up: 10-Minute Abs Routine

50 sec Plank Pikes

rest 10 sec

50 sec Plank Side-to-Side Sliders

rest 10 sec

50 sec Plank Wiggles

rest 10 sec; Repeat 2 more times

1 min Pike with Knee Dips and Ankle Taps

 

The Workout:

Set 1: Perform 1-4 times

30 sec Right Rear Leg Lift w/ Shoulder Raise

30 sec Left Rear Leg Lift w/ Shoulder Raise

1 min Super Skater Jumps

 

Set 2: Perform 1-4 times

30 sec Right Standing Side Crunch

30 sec Left Standing Side Crunch

1 min Rotational Chop

 

Set 3: Perform 1-4 times

30 sec Right Lying LOL's

30 sec Left Lying LOL's

1 min Long Jump + 3 Back Hops

 

Set 4: Perform 1-4 times

30 sec Right Side Standing Leg Lift

30 sec Left Side Standing Leg Lift

1 min Skater Touchdowns

 

Set 5: Perform 1-4 times

30 sec Plie Wall Squat w/ Butterflies (knees pushing outward- use a resistance band around your thighs if desired)

30 sec Plie Wall Squat w/ Knee Squeezes (knees squeezing inward- use a magic circle or ball between your thighs if desired) 

1 min Spiderman Mountain Climbers

*This set is not on the video.  I added it afterwards because I wanted a little longer, more inclusive workout.

© 2016 Six Pack Guinea Pigs

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