Booty Call

Last week I subbed my favorite workout class- Booty Call at Inline. It was so fun! So guess what? I subbed again this week! Basically it is a strength class, so we’re using weights, kettlebells, bands, and whatever else we feel like, but were focusing on the legs and butt. It is so fun and also something I hold near and dear to my heart. It might sound silly, but after years in the gym I realized that squats weren’t building a butt, they were making my quads grow, quickly. Through the wonderful Bret Contreras I was opened to the world of glute building! I learned that A) your leg muscles are big and therefore create a great after burn 2) your glutes are strong so they can be worked, hard, multiple days a week 3) working your glutes tends to lend itself to activating your core, and arms, which leads to more tone all over! While I am not in a gym anymore, I still appreciate and focus on the importance of working the glutes. Sharing a fun butt workout here that I did last week. It can be done at home. I recommend having a band, set of dumbbells, and a kettlebell, but you could also go through all of the motions with body weight.

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EQUIPMENT NEEDED:

  • gym boss interval app

  • kettlebell (optional)

  • Set of dumbbells (can use 1 DB to replace kettlebell if needed)

  • resistance band (encouraged)

warmup:

30 s each: jumping jacks, squats, inchworms, butt kickers

the workout

40 S WORK: 20 S REST - REPEAT CIRCUIT 3X

Goblet squat with band above knees

Banded quadruped kickbacks (20s/leg)

Banded weighted glute bridge

40 S WORK: 20 S REST - REPEAT CIRCUIT 3X

Banded side shuffles

Banded reverse lunge step backs, alternating

Deep jump squat

40S WORK: 20 S REST - REPEAT CIRCUIT 3X

Kettlebell swing

Stationary lunges (20s/leg)

Sumo deadlift

optional burnout circuit:

Perform reverse lunges for one minute, followed by dumbbell squats for one minute, no rest. Repeat until you reach 10 minutes, will total 5 full minutes per move.

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.