18 Minute Butt Blaster

by Ashley Dale Grant | Jan 20, 2017 | Body Weight Workouts, Members, Workouts | 59 comments

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18 Minute Butt Blaster Workout
Print Workout Here

Focus focus focus!! This is key here. Yes you’ll sweat no matter what, but you won’t necessarily feel it in the butt muscles if you don’t pay attention. Mind in the muscles ladies. Let’s do this!

What you will need:

Just you!

Warm-Up:

3 minutes of jump rope

Workout: Complete each of the exercises for 50 second on and 10 seconds off, for a total of 5 sets each.

Jump squats – Jump up high, and land down as soft and low as you can, giving your knees some cushion like there’s suspension.
Modification: Low squats or squat pulses.
Table top side leg lifts, right – With your hands underneath your shoulders and your knees under your hips, hold your abs in tight, and take your right leg out all the way to the side so you’re creating an L shape at your hips, and lift you’re leg up and down controlled so you can feel it in the side of your butt.
NOTE: You will feel both bum cheeks a lot, but pay attention to the one that you’re lifting.
Table top side leg lifts, left – Same as above on the opposite side.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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59 Comments

Catrina Visser on January 20, 2017 at 6:11 am

I’m going to feel that one tomorrow!
Reply
- Ashley Dale Grant on January 20, 2017 at 9:46 pm
  
  Way to rock it on an early Friday morning!!
Leah on January 20, 2017 at 6:21 am

Ass of steel!! Nice! Happy Friday!
Reply
- Ashley Dale Grant on January 20, 2017 at 9:46 pm
  
  That’s what I’m hoping for hahaha. Happy Friday Leah. Great work this week.
Jillian Churly on January 20, 2017 at 6:52 am

That burned!! I’ll be feeling that all weekend. Happy Friday!!
Reply
- Ashley Dale Grant on January 20, 2017 at 9:46 pm
  
  Sitting pretty ??
Kendra Lawrence on January 20, 2017 at 8:14 am

I love PA days! I got to do this before sitting down to write report cards. Happy weekend!
Reply
- Ashley Dale Grant on January 20, 2017 at 9:47 pm
  
  That’s amazing!! Hope you enjoyed your day.
Kim Judd on January 20, 2017 at 9:56 am

Loved today . Fast and effective!! Butt is killing me
Reply
- Ashley Dale Grant on January 20, 2017 at 9:47 pm
  
  Perfect! Awesome stuff.
Ashley Savage on January 20, 2017 at 11:12 am

Burner! woot…..went to Nicoles Mommy class yesterday and feeling it. Haven’t had a good workout like that in a while. So happy to be back
Reply
- Ashley Dale Grant on January 20, 2017 at 9:48 pm
  
  That’s amazing!! Good for you Ash. Must feel awesome.
Nicole King on January 20, 2017 at 11:33 am

Holy hell – the burn was so good. I ended with 2 minutes of burpees and will do another minute later on today. Happy Friday!
Reply
- Ashley Dale Grant on January 20, 2017 at 9:48 pm
  
  Wow I like the add on. Good for you!
Kaylie Ginn on January 20, 2017 at 11:55 am

Paired this with 30 minutes of POUND and I am BEAT! love love love that booty burn, thanks for a great workout Ash!
Reply
- Ashley Dale Grant on January 20, 2017 at 9:49 pm
  
  You’re amazing! Love that you did this. Great work.
Jessica Hambleton-Bojda on January 20, 2017 at 4:01 pm

done! may do this one each week and see how much bette rI can get (I had to take small breaks each set – 50s never felt so long!)
Reply
- Ashley Dale Grant on January 20, 2017 at 9:49 pm
  
  It’s honestly the best butt workout after pregnancy. Great call Jess!!
Michelle Fraser on January 20, 2017 at 5:06 pm

Wow!! Butt burner is an understatement! lol This was a good one! Definitely notice that my left side is weaker than my right – so much harder to do even starting on that side. This should help tho lol Have a great weekend!!
Reply
- Ashley Dale Grant on January 20, 2017 at 9:50 pm
  
  You’re so in tune with your body Michelle. That’s amazing. Make sure you work on that left side!
Patricia Best on January 20, 2017 at 7:44 pm

Ow!!!!!!!
Reply
- Ashley Dale Grant on January 20, 2017 at 9:50 pm
  
  Boom!!
April Patch on January 20, 2017 at 7:51 pm

Happy Friday!
Reply
- Ashley Dale Grant on January 20, 2017 at 9:50 pm
  
  Right back at you lady!!
Becky McDougall on January 20, 2017 at 8:02 pm

Burn!! holy moly lol Thanks, Ash. Have a good weekend!
Reply
- Ashley Dale Grant on January 20, 2017 at 9:51 pm
  
  Exactly burny burny. Have a great weekend too Becky!
Rita Campbell on January 21, 2017 at 8:15 am

Wow, that was hard. Looking forward to coming back to this one in a few months ;)
Reply
- Ashley Dale Grant on January 21, 2017 at 12:15 pm
  
  I bet you are!! Can’t wait to meet your new little guy.
Angelika Henning on January 21, 2017 at 9:44 am

The butt….she burns!
Reply
- Ashley Dale Grant on January 21, 2017 at 12:15 pm
  
  She burns for sure ???
Rebecca Procter on January 21, 2017 at 9:52 am

Wow crazy bum burn. I hadn’t worked out in 2 days and had extra time so I did 4 sets of deads and bridges to finish up not that I really needed it.
Reply
- Ashley Dale Grant on January 21, 2017 at 12:16 pm
  
  Wow good for you!! Love that you’re able to fit these on again!!
Ashley Gabel on January 21, 2017 at 11:43 am

Done. Thanks Ash. Happy Weekend.
Reply
- Ashley Dale Grant on January 21, 2017 at 12:16 pm
  
  Right back at you Ash!!
Tracy Neziroski on January 21, 2017 at 2:07 pm

Done! Definitely have numb bum after that one. Thanks Ashley! ?
Reply
- Ashley Dale Grant on January 22, 2017 at 2:59 pm
  
  Beauty!!!
Andrea Was on January 21, 2017 at 2:26 pm

Feeling the burn and sweaty! Thanks Ash!
Reply
- Ashley Dale Grant on January 22, 2017 at 3:00 pm
  
  My pleasure!!
Jennifer Wiggans on January 21, 2017 at 2:43 pm

Sweat was dripping! My ass is going to be hurtin tomorrow!
Reply
- Ashley Dale Grant on January 22, 2017 at 3:00 pm
  
  Thinking about you and your ass right now!
AmberAshton on January 22, 2017 at 10:00 am

Such a burn. Definitely talked my way through that one. Thanks Ash!
Reply
- Ashley Dale Grant on January 22, 2017 at 3:00 pm
  
  Loving all the burning here!! ???
Kim Ruis on January 22, 2017 at 10:06 am

This is going to hurt tomorrow since I can already feel it today. Started my day with a cinnamon detox tea, strawberry oatmeal smoothie and this workout!
Reply
- Ashley Dale Grant on January 22, 2017 at 3:01 pm
  
  You’re on fire literally and figuratively Kim!! Keep up the great work.
Kristina Bergeron on January 22, 2017 at 11:42 am

Done! I switched the leg raises to fire hydrants with the knee bent though. Still felt the burn!
Reply
- Ashley Dale Grant on January 22, 2017 at 3:02 pm
  
  Oh you most definitely would like that!!!
Stephrich17 on January 22, 2017 at 12:59 pm

Couple days late. But done. Now onto Wednesdays. Gonna hurt tomorrow
Reply
- Ashley Dale Grant on January 22, 2017 at 3:02 pm
  
  Perhaps you will but it will hurt so good!!
Kristin on January 22, 2017 at 2:51 pm

My back was sore from pound fit yesterday but pushed through this and one feeling better!
Reply
- Ashley Dale Grant on January 22, 2017 at 3:02 pm
  
  Oh good!! Make sure you stretch your hip flexors and hamstrings to help with your sore back!!
Raya Ayer on January 23, 2017 at 9:28 am

Ooooowwwwwwwwwwwwwwwwewwwwwwweeeeeeeeoooooooeeewwwwwwww!
But thank you….I’m saving this one!!
Reply
Shannon Francey on January 26, 2017 at 7:06 pm

Ouch, my bum is burning! I wasn’t able to make it to Ugi this week, I was hoping to tonight, but it just didnt work out. I am feeling crappy, headache and stressed. First time in days my headache is gone!
Reply
- Ashley Dale Grant on January 27, 2017 at 10:13 am
  
  Well I’m glad you listened to your body, and were able to squeeze this one in without your headache returning!
Kim G on June 4, 2017 at 1:46 pm

sweatin, sorry no burpees for moi…
Reply
- Ashley Dale Grant on June 5, 2017 at 9:12 pm
  
  But you did it!! Yahoo!!
Kim G on July 30, 2017 at 9:39 am

Did this one yesterday…felt the burn :) #4
Reply
- Ashley Dale Grant on July 30, 2017 at 7:38 pm
  
  And sitting pretty I hope lol
Catrina Visser on March 22, 2019 at 5:49 am

Came back to this one today. Sore bum!
Reply
- Ashley Dale Grant on March 24, 2019 at 8:20 pm
  
  Great choice ??

18 Minute Butt Blaster

59 Comments

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