14 Minute Stacked Butt Workout
Print Workout Here
Buy Badass Sweater Here
These stacked workouts make you feel stacked – enjoy the feeling!!
What you will need:
- Slam ball OR one weight OR pillow
Warm-Up:
- 3 minutes of different movements like heel touches, squat holds, squats, jumping jacks etc..
Workout:
- We’re going to be doing each exercise below consecutively, for 50 seconds on, 10 seconds off, starting with the first 2 exercises and then adding an additional exercise each set ;)
Exercises:
- Ball Slams – Ensure you use your legs, arms and abs on this…don’t round that back! Take the ball above your head, and as you come down into a squat, slam it!
Modification without ball: Jump squats or pillow slams ;) - Deadlifts – Holding the ball or weight in your hands, keep your knees just slightly bent, and look up while you come down for a deadlift to engage the hamstrings. It’s important here you really push your bum back, your shoulder blades stay together, and your back stays flat. Watch your form in a mirror if you have one nearby.
Modification for low back issues: Single leg deadlifts without weight! It really helps with releasing the low back tension. - Sumo Squats – With your legs wide and your toes pointing outwards, you’re going to lift one leg up and do a circle in the air with it!! Alternate side to side and pull those abs in.
Modification: If you want it more intense, hold onto a ball or weight while you complete this! It really works the core! - Alternating backwards lunges with weight – Holding the weight at your chest or belly button, you’re going to complete backwards lunges with a slight lean forward in your posture to really hit the bum.
- Bridges – Lying on the ground with your knees bent and your feet separated hip distance apart, lift your hips up as high as you can to engage the glute muscles!!
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching
Make today badass!
Ashley Dale Grant
Great workout! I am sweaty!!!
Way to crush so early on a Monday morning!
Thks Ashley!
I did it! After the kids were put to bed, and a full day of shit to do, I still did it. I. Still. Did. It.
YES!!! So proud of you for showing up for you. You rock!!
Anytime Sandie!!
Super sweaty!
Just what I wanted ????
Nice!! Quick sweat – thanks!
Super quick, super sweaty!! Nice to see your name pop up!
Thanks Ashley!
You’re most welcome!!!
Great quickie. Thanks Ash
Anytime, Ash! Way to start your week strong!
Sweet and sweaty!?
Hehe ???
I’m sweaty :) Thanks for a great workout !
Love it!! Thanks for sweating with me lady!!
all done!
Woot woot ??
7 of 100! Boom! Weekend took a different turn than all the bonus workouts I planned on doing, but I spent some glorious time with my friends instead – and too many Halloween chocolates but that is another story! 4 year hiatus from Halloween and this year I said *^$% it!
I’m so proud of you for letting lose and enjoying that candy with your friends you rarely get to see!! Now on to crushing your goals ???
Killer! Now for Cosmic Yoga with the kiddos for my stretch sesh!
Oh cosmic yoga!! That sounds like a wonderful idea. Nice work lady!
I am loving these short but sweaty workouts! i really liked the sumo squats, felt really good to move the hips like that :)
Felt good to get that done
Sweaty mess!
Loved this one! Boy am I feeling it 2 days later! So good!
Super sweaty! Miss Charlotte joined me today, she tried to do the deadlifts lol wish I could have got it on video lol
Oh my goodness that would have been super cute!!
Awesome quick workout! Also sweating….must mean we worked hard! :0)
Another great start to my week! Physically and mentally ready to rock the move-in to our new place!
Loved this one, thanks Ash :)
My pleasure Julie, just love seeing your name pop up!!
I love your workouts because you are so upbeat and encouraging! Thank you!
That makes me happy to hear that Allison! Happy I can transfer the upbeat vibes from our in person session to these for you!