30/30 Better Butt Workout

Get a better butt, strong, lean legs, and torch calories with this fast-paced, workout.

Not only will it target your glutes, it works your hamstrings, quads, and calves and keeps your heart rate up to maximize your calorie burn.

One round off each circuit will take only 22 minutes.

Two rounds of each circuit will take 34 minutes.

Three rounds of each circuit will take 49 minutes.

Printable PDF

You'll Need:

1 Step, chair, box, or bench (low=easier, higher=harder/more advanced)

1 Wall

1 Resistance Band Loop (such as Sling Shot)

1 Dumbell, Kettlebell, or Medicine Ball (opt)

Beginner: 1 round of each circuit; no weight; low step

Intermediate: 2 rounds of each circuit; weight optional; low-medium step

Advanced: 3 rounds of each circuit with weight; medium-high step/box/bench

Warm-Up:  Perform once each side

30 sec Single leg Bridge

30 sec Single leg Donkey Kicks

30 sec Fire Hydrants

30 sec Fire Hydrant Kick-Outs

30 sec Straight Leg Lifts

30 sec Rainbows

    *Repeat on opposite side

Circuit 1:  Perform 1-3 times in a row

30 sec Right Reverse Lunge & Kick

30 sec Ball Taps

30 sec Left Reverse Lunge & Kick

30 sec Ball Taps

30 sec Ballet Squat + Calf Raise

30 sec Ball Taps

Circuit 2: Perform 1-3 times in a row

30 sec Right Single Leg Deadlift

30 sec Bench Runners

30 sec Left Single leg Deadlift

30 sec Bench Runners

30 sec Good Mornings

30 sec Bench Runners

Circuit 3: Perform 1-2 times in a row

30 sec Banded Hip Raises

30 sec Banded Side Steps

30 sec Banded Butterfly Wall Sit 

30 sec Banded Side Steps

30 sec Banded Jump Squats

30 sec Banded Side Steps

Circuit 4: Perform 1-3 times in a row

30 sec Right Leg Step-Ups

30 sec Box Jumps

30 sec Left Leg Step-Ups

30 sec Box Jumps

30 sec Full Squat + Calf Raise

30 sec Box Jumps

Cool Down: Perform once on each side

30 sec Walking Crossovers

30 sec Couch Stretch

30 sec Pigeon

© 2016 Six Pack Guinea Pigs

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