30 Minute Booty Drill Workout

by Ashley Dale Grant | Dec 9, 2019 | Members, Mini Band, Workouts | 31 comments

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30 Minute Booty Drill
Print Workout Here

This workout is once again inspired by Bret, from the Glute Lab. He knows is stuff when it comes to building the booty effectively, so we hope you like it!

What you will need:

Mini band

Warm-Up:

Variations of side to side steps and hip openers.

Workout:

We’re going to be doing each exercise below consecutively for 20 reps each and a total of 3 sets.

Exercises:

Mini band alternating squat with backwards toe-tap, 20 reps – Placing the band around your thighs, your calves or your feet, you’re going to complete one squat to one toe tap behind you. Ensure you keep your abs engaged so you don’t hyper extend your back, and then tap your toe while you also squeeze your butt.
Mini band alternating squat with front cross kick, 20 reps – Placing the band around your thighs, your calves or your feet, you’re going to complete one squat to one cross kick to really ignite those abs and inner thighs.
Mini band backwards walks, 20 reps – With your feet a little further than hip distance apart, you’re going to place the weight on one of the options above, and then hold it here while you walk. Backwards with your toes pointing out slightly to really recruit the glute muscles.
Mini band bridge, 20 reps – With the band around your thighs, you’re going to get your feet nice and close to your butt, and then you’re going to life your hips as high as you can until you feel your glutes contract.
Supine frog bridge, 20 reps – This is a helpful one to watch, but basically it is the same as above, but without the band, and you’re the bottoms of your feet pressed together with your knees falling out to each side.
Pronated frog bride, 20 reps – Same as above but on your stomach instead.

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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31 Comments

slambs5 on December 9, 2019 at 9:22 am

Guessing I will be feeling that tomorrow, especially after including the donkey kicks. Have a good day Ashley, thanks
Reply
- Ashley Dale Grant on December 13, 2019 at 2:24 pm
  
  I’m thinking your week was bootylicious!
Jennifer Wiggans on December 9, 2019 at 5:48 pm

Happy Monday!
Reply
- Ashley Dale Grant on December 13, 2019 at 2:23 pm
  
  Glad you enjoyed the booty start to your week!!
Tanny1107 on December 9, 2019 at 7:03 pm

I love any workout that focuses on the butt lol. Thanks Ash!
Reply
- Ashley Dale Grant on December 13, 2019 at 2:23 pm
  
  Anytime lady!! Got your booty covered ?
Lisa Zapfe on December 10, 2019 at 3:03 pm

Great booty workout
Reply
- Ashley Dale Grant on December 13, 2019 at 2:22 pm
  
  Work dat booty!! Glad you enjoyed it ??
Kristina Bergeron on December 11, 2019 at 8:19 pm

I dig a longer workout at least once a week so keep them coming :)
Reply
- Ashley Dale Grant on December 13, 2019 at 2:21 pm
  
  Yay!! Glad you dug it!
julieboak on December 14, 2019 at 11:53 am

i think my booty is gonna be hurting tomorrow after this workout plus 100 donkey kicks per side today!
Reply
- Ashley Dale Grant on December 14, 2019 at 5:30 pm
  
  I have a sneaky feeling you are correct lol. Nice work lady!!
April Patch on April 24, 2020 at 4:13 pm

This is a wrap on December week 2! Almost have a month of hiatus made up, almost. We will by the end of next week for sure!
Reply
- Julie on December 5, 2022 at 8:36 am
  
  Love this workout! I’m still recovering from the 500 rep workout I did on Saturday so I was definitely feeling every single rep today!!
- Ashley Dale Grant on December 7, 2022 at 10:31 am
  
  That is impressive! You Royally Rock, Julie!
SHERRYEKSTROM on December 8, 2020 at 7:51 am

My bum was still feeling it from booty and core Saturday and I think I may be feeling it all week now ?
Reply
- Ashley Dale Grant on December 9, 2020 at 7:41 pm
  
  Can I say….you’re welcome!! HEHEHEHE.
Kendra Lawrence on December 8, 2020 at 4:56 pm

Omg. This was a freaking awesome workout. I loved it and really can’t believe it was 30 minutes. I might have to do this regularly to get me back on track!!!
Reply
- Ashley Dale Grant on December 9, 2020 at 7:42 pm
  
  Fantastic! Glad you enjoyed it. Be sure to save it as one of your favourites…you can even organize them under booty!
Jennifer Wiggans on December 9, 2020 at 6:30 pm

Got to use my new bands! Going to feel this one tomorrow and probably the next day!
Reply
- Ashley Dale Grant on December 9, 2020 at 7:43 pm
  
  Amazing, did you get the thick ones?! Aren’t they amazing!!
Sandra T on December 11, 2020 at 6:09 am

I love mini band workouts!
Reply
- Ashley Dale Grant on December 11, 2020 at 6:24 am
  
  Me too!! Glad you enjoyed it! Happy Friday Sandra!
Karyn Ngo on December 11, 2020 at 7:54 am

Love working the booty! Going to be shaking it around all day now ?
Reply
- Ashley Dale Grant on December 15, 2020 at 2:34 pm
  
  Hope it had you shaking and enjoying your way into a fabulous weekend!
cmccallion on December 11, 2020 at 2:23 pm

Loved this. I feel like if someone was watching they wouldn’t be able to tell I was moving at all for the Pronated frog bride. But I felt it! Thanks!
Reply
- Ashley Dale Grant on December 15, 2020 at 2:33 pm
  
  I’m happy you enjoyed it! And sometimes it’s not how it looks…it’s how it feels :)
Sandra T on December 5, 2022 at 6:31 am

Mini band workouts are a favourite! Strong flutes! Thanks
Reply
- Ashley Dale Grant on December 7, 2022 at 10:31 am
  
  Love the feedback! More mini bands ones to come!!
Kerri-Ann Kelly on December 7, 2022 at 4:01 am

My kind of workout. Thanks
Reply
- Ashley Dale Grant on December 7, 2022 at 10:32 am
  
  Well hello there, friend! So pumped to see you comment. Have a great one coming next week too!

30 Minute Booty Drill Workout

31 Comments

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