If you’re looking to grow or maintain a curvaceous booty and healthy muscle mass that keeps your metabolism humming, or if you are in lockdown and want to get your body moving, this awesome at-home booty shaping workout is for you. Every exercise can be done from the comfort of your own home and, the best thing is there is absolutely no equipment needed which means no more excuses!
How It Works
Complete the following 3 x per week on non-consecutive days for the best result.
Work the 6 station circuit in quick succession with approximately a 10 seconds transition or rest period. Rest for 1 min after the entire round is complete. Repeat 5 sets or 5 rounds through the 6 station circuit.
The repetitions (Reps) are the amount you do in one set. For example a squat with 10 repetitions would be to complete the exercise 10 times before moving onto the next exercise.
The tempo is best explained with 4 numbers 0000 the first number will be the lowering phase of the movement the next will indicate if there is a pause or not the next no will be the lifting phase of the weight and the next number again will indicate a pause or not. For example, the tempo for the bodyweight squat is 3110. This means you lower the body for 3 seconds and hold it for 1 second at the bottom (ouch) drive up for 1 second to return to your starting position with 0 second pause at the top.
Good luck with this one team, the legs and glutes will be on fire! A 6-week timeframe is awesome for seeing development until you start to mix up the exercises and add weight for further sculpting benefits.
The Routine.
1. Bodyweight Squat:
Stand with the feet hip distance apart, weight into the heels, lower the body slow like you are about to sit into a chair with the chest upright. Pause at the bottom then drive up quick to your starting position.
– 10 x reps
– 3110 tempo
– 10 seconds rest
– 5 x sets
2. Squat Jump:
Stand with the feet hip distance apart, weight into the heels lower the body for 1 second and explode up into a jump. Keep the chest proud and shoulders back.
– 20 x reps
– 1010 tempo
– 10 seconds rest
– 5 x sets
3. Lunge:
Stand with the one foot forward one foot back. Focusing on the front leg to do the work lunge down until the knee is at 90 degrees. Drive up through the front heels returning to your original position.
– 10 x reps each leg
– 3010 tempo
– 10 seconds rest
– 5 x sets
4. Alternating Lunge:
Stand with the feet hip distance apart, lunge into one leg than explode of the front heel repeating on the opposite side. Alternate the legs as fast as you can.20 reps total
– 1010 tempo
– 10 seconds rest
– 5 x sets
5. Single Leg Glute Bridge:
Lie face up taking the weight into the heels. Drive the hips up making sure your hip bones point up toward the ceiling. Take the weight into one leg. Lower your bodyweight down slow than power up for 1 second making sure you contract the butt on the working leg.
– 10 reps each leg
– 3010 tempo
– 10 seconds rest
– 5 x sets
6. Double Leg Glute Bridge:
Lie face up taking the weight into the heels. Drive the hips up making sure your hip bones point up toward the ceiling. Keep your bodyweight in both heels this time, making sure you contract the butt at the top of the movement.
– 20 reps
– 2011 tempo
– 10 seconds rest
– 5 x sets
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