30 Minute Butt Buster Workout

by Ashley Dale Grant | Sep 18, 2017 | Body Weight Workouts, Members, Weighted Workouts, Workouts | 40 comments

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30 Minute Butt Buster Workout
Print Workout Here

We don’t always keep you for 30 minutes, but I can promise when we do, it’s worth it. Let’s work those booty’s ladies!!

What you will need:

1 set of dumbbells is preferred!

Warm-Up:

3 minutes of jogging on the spot, jump rope, walk-outs whatever it takes to get warm

Workout: We’re going to do these exercises slow and deep for 40 reps each, 30 reps each, 20 reps each, and then wrapping it up with 10 reps each. Have fun!

Goblet squat + alternating lateral leg lifts – If you’re using a weight, hold it close to your chest, and then come down into a goblet squat, followed by alternating lateral leg lifts (pushing through your heel), to really get the side bum working here. Take your time! This workout is all about going slow ladies!
NOTE: If you feel anything in your lower back here, either check in with your heel placement and make sure it’s not behind you, it’s inline with your hips. If this still hurts the low back, please eliminate the lift.
Alternating backwards lunges with pauses –If you’re using weights, grab them again for this exercise! Use them to increase the intensity and muscle development in your butt. These are regular backwards lunges, but with a pause long enough when you step back to really squeeze your butt muscles. Don’t rush this one at all!
Table top bent leg 360 circles, left – On your hands and knees, you’re going to keep a neutral spine, while you lift your left leg (keeping in bent 90 degrees at the knees and pushing through the heel), lift the leg and make a circle by taking it up, to the side, and back down.
NOTE: You will feel this in both bum cheeks, not just the one that is up ;)
Table top bent leg 360 circles, right – Same as above but 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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40 Comments

Andrea Was on September 20, 2017 at 9:44 pm

Those table top circles are harder than they look! My butt will thank you tomorrow! Thanks Ash!
Reply
- Ashley Dale Grant on September 21, 2017 at 8:55 pm
  
  Tell your butt I said you’re welcome!!!
Nicole Smith on September 21, 2017 at 10:38 am

Oh gonna feel that one tomorrow! Thanks Ash!
Reply
- Ashley Dale Grant on September 21, 2017 at 8:56 pm
  
  It’s my pleasure!!!!
Jillian Churly on September 22, 2017 at 6:44 am

Done! Happy Friday! Really felt those hydrant ones!
Reply
- Ashley Dale Grant on September 22, 2017 at 3:25 pm
  
  Happy Friday right back at you Jillian!! Enjoy those fire hydrants this weekend ?
Ashsavage on September 22, 2017 at 12:00 pm

Only hadn’t time for 3 rounds but still sweaty
Reply
- Ashley Dale Grant on September 22, 2017 at 3:26 pm
  
  I bet you were!!! ????
Kim Gallant on September 22, 2017 at 12:30 pm

My glasses fogged up…good one #1
Reply
- Ashley Dale Grant on September 22, 2017 at 3:26 pm
  
  Hahah that’s always a great sign!!! Nice.
Michelle Fraser on September 22, 2017 at 8:33 pm

Done. Sweaty. Gonna feel that tomorrow for sure! lol…which is a good thing ;)
Reply
- Ashley Dale Grant on September 23, 2017 at 1:34 pm
  
  Sure is!!! Hope you’re thinking of me today!! Hehe.
Patricia Best on September 23, 2017 at 6:34 am

Awesome! Loved it!
Reply
- Ashley Dale Grant on September 23, 2017 at 1:35 pm
  
  I see someone is celebrating their birthday today!!! Happiest of birthdays Patricia. So flattered you fit me in to your day. Have a great time tonight and enjoy a special treat ??
Rita Campbell on September 23, 2017 at 1:22 pm

Wow, I loved feeling my obliques on the goblet!
Reply
- Ashley Dale Grant on September 23, 2017 at 1:36 pm
  
  It’s pretty amazing how you can work your abs so much on that exercise!!!
esudds on September 23, 2017 at 7:57 pm

Forgot to comment earlier, but I did this one this morning!
Reply
- Ashley Dale Grant on September 24, 2017 at 7:43 pm
  
  Yahoo!! Hoping you’re feeling 100% and back at it full on. You’re on such a roll!! Seeing any changes yet?
Amber Ashton on September 23, 2017 at 9:46 pm

Coming at you from the Lakelands in Manitoba! Thanks Ash!
Reply
- Ashley Dale Grant on September 24, 2017 at 7:43 pm
  
  Yahoo!! Thanks for taking me there. Never been!!
Angelika Henning on September 24, 2017 at 2:27 pm

Yowsa! And our air conditioning is down. I am a tad sweaty!!
Reply
- Ashley Dale Grant on September 24, 2017 at 7:44 pm
  
  Oh boy on a day like today, I’d say!!! ??
Kristina Bergeron on September 24, 2017 at 8:40 pm

I did this one earlier today outside on my patio and it couldn’t have been more perfect. I will be doing this one again for sure. The tush is already tender and it’s only been a few hours!
Reply
- Ashley Dale Grant on September 25, 2017 at 9:22 am
  
  Oh wow!! You’ll be sitting pretty for the next couple days ??
goodwink on September 24, 2017 at 9:05 pm

Whew! Sweaty one!
Reply
- Ashley Dale Grant on September 25, 2017 at 9:22 am
  
  Beauty!! I bet you didn’t need much help getting sweaty with this weather we’ve been having!!
Jodie Barfitt on September 25, 2017 at 3:38 pm

Did this last night it was great! I didn’t have weights at the time but will try it again with weights.
Reply
April Patch on September 30, 2017 at 8:27 pm

I’m pretty sweaty! The groan at the bonus… but it wasn’t so bad :)
Reply
- Ashley Dale Grant on October 1, 2017 at 12:51 pm
  
  The bonus is like a present. You wouldn’t groan at a present would you?! Lol.
April Patch on October 2, 2018 at 7:11 pm

I almost got confused as I was the last comment on this workout, but that was 2017!! I knew I had carried it over as it was supposed to be my Sunday but Halloween decorations also got the better of my time that day. Done now (again)!
Reply
- April Patch on October 2, 2018 at 7:14 pm
  
  So did everyone shy away from this 30 minute-er last week? It is one that is worth it… tough…but good!
- Ashley Dale Grant on October 3, 2018 at 12:20 pm
  
  I think so!! The timing isn’t as poplar, but it’s such a good one!!
Ashley Gabel on January 20, 2019 at 2:42 pm

Love this butt workout. Happy Sunday
Reply
- Ashley Dale Grant on January 20, 2019 at 5:01 pm
  
  Right back at you!
Sandra T on September 16, 2022 at 6:10 am

Sweating without any jumping! Love droplets!
Reply
- Ashley Dale Grant on September 16, 2022 at 1:49 pm
  
  I have no doubt you were! Way to start your day with movement a couple times this week….even if your sleep wasn’t so stellar!
julieboak on September 18, 2022 at 12:55 pm

Holy crap, I did not expect to get that sweaty. It’s dripping off of me!!! Thanks for a sweaty workout with no jumping!
Reply
- Ashley Dale Grant on September 19, 2022 at 1:50 pm
  
  So happy you enjoyed it and loved the no jumping!! Mer has one coming your way for the second workout this week too!
Allison Hart on September 21, 2022 at 7:44 am

I felt like doing a butt workout this morning and was not disappointed!!?
Reply
- Ashley Dale Grant on September 22, 2022 at 1:53 pm
  
  That’s fantastic!! HEHEHE.

30 Minute Butt Buster Workout

40 Comments

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