30 Minute Project Build a Booty Week 4 | Royally Fit
30 Minute Project Build a Booty Week 4

30 Minute Project Build a Booty Week 4

by | Feb 24, 2017 | Body Weight Workouts, Members, Weighted Workouts, Workouts | 45 comments

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30 Minute Project Build a Booty Week 4
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It’s all about the eccentric contraction here ladies.  Take your time and really focus on your butt.   Today we have 30 minutes of work, so let’s do this!

What you will need:

  • Nothing but we encourage you to grab some weights if you want to make this harder.

Warm-Up:

  • 3 minutes of various warm up moves

Workout: Complete each of the exercises for 20 reps, for a total of 4 sets.

  • Eccentric tempo squat – During your squat I want you to come down fast, and up for 3-4 counts.  Really throw the weight into the heels and focus on your butt muscles pushing you back up.  Not your quads.
    Modification: grab your weights if you want to make this more challenging!
  • Eccentric tempo stationary curtsey lunge– Take your back leg behind you ever so slightly, and focus on the side of the bum pushing you up for the leg that’s in front of you.
    NOTE: Switch sides after each set.
    Modification: Stationary regular lunges instead.  It will burn more in the thighs than the butt, but this is OK!
  • Side plank with top leg raises, right – Line you hand up directly underneath your shoulder and then have your knee off on a slight angle, but in line with your hands. Perhaps watching the video will make more sense lol.  From here, while you’re holding a side plank, I want you to lift your top leg for 1 count, and then come down for 3-4 seconds.  Slow and controlled.
    Modification:  If you feel this in your shoulder, neck or lower back, come down to your hips and just focus on raising the top leg instead.
  • Side plank with top leg raises, left – Same as above on the opposite side.

Cool Down/Stretching

  • Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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45 Comments

  1. Jillian Churly
    Jillian Churly on February 24, 2017 at 6:49 am

    Done! Nice to go a bit slower but I certainly felt it! Have a great weekend.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 24, 2017 at 10:14 am

      Yes it’s a burner one! Not the sweatiest, but you’ll feel it!!

  2. Rebecca Fraser
    Rebecca Fraser on February 24, 2017 at 9:53 am

    Def feeling the booty! Would love it if you carried this over to March!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 24, 2017 at 10:15 am

      Definitely have some more focus on it, coming at you in March ;)

  3. Patricia C
    Patricia C on February 24, 2017 at 10:08 am

    Love that tempo. Those side ones killed like a bitch lol. Ty Ash

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 24, 2017 at 10:15 am

      Hahaha yes I can agree with that! Happy Friday Pat!

  4. Amber Ashton
    Amber Ashton on February 24, 2017 at 11:25 am

    Happy to keep building the booty into March! Shorts season is coming. Thanks, Ash! Happy weekend ladies!

    Reply
  5. Michelle Mullett
    Michelle Mullett on February 24, 2017 at 3:11 pm

    Done! Likely my last workout before baby :) That was a good one, even with taking the modification for those side planks exercises!! Definitely one I’ll be coming back to after baby – my aim is to complete it without taking the modification :) Definitely should keep this Build a Booty into March!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 24, 2017 at 8:56 pm

      Michelle can’t thank you enough for taking us along during your pregnancy journey! Wishing you the best labor. Can’t wait for you to meet your little one!

    • Michelle Mullett
      Michelle Mullett on February 25, 2017 at 7:32 am

      Thanks Ash! And thanks for your support throughout this pregnancy! It’s been awesome to have and I’ve definitely been the most fit out of all of them! Happy to come back to you guys once I’m ready :)

    • Ashley Dale Grant
      Ashley Dale Grant on February 25, 2017 at 7:27 pm

      It’s my pleasure and you take your time coming back! We’re not going anywhere.

  6. Kim Judd
    Kim Judd on February 25, 2017 at 9:36 am

    Done ✅

    Reply
  7. Andrea Was
    Andrea Was on February 25, 2017 at 11:01 am

    That was a lot harder than it sound when I first read it but my booty thanks you! Have a nice weekend Ash!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 25, 2017 at 7:29 pm

      Tell your booty I said you’re welcome!!!

  8. Kim Ruis
    Kim Ruis on February 25, 2017 at 11:27 am

    Great workout!

    Reply
  9. Ashsavage
    Ashsavage on February 25, 2017 at 12:13 pm

    wow burn all done but interrupted lots lol

    Reply
  10. Kristin
    Kristin on February 25, 2017 at 1:49 pm

    Omg those leg raises…killer!

    Reply
  11. Raya Ayer
    Raya Ayer on February 25, 2017 at 6:16 pm

    I kept thinking of that song that goes “we don’t want not water, let that mother F@$#er burn…burn MF burn!!! Lol and PS I still do need to wash my hair. Lol

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 25, 2017 at 7:31 pm

      Hahaha I good call Ray, I should have been playing that in the background. Tell Graydo I said you’re welcome for you having a shower. Lol.

  12. Ashley Gabel
    Ashley Gabel on February 25, 2017 at 9:29 pm

    Done. My legs were shaking. Thanks Ash.

    Reply
  13. Jennifer Wiggans
    Jennifer Wiggans on February 26, 2017 at 10:14 am

    Butt burning and sweat dripping

    Reply
  15. Jessica Hambleton-Bojda
    Jessica Hambleton-Bojda on February 26, 2017 at 3:17 pm

    done

    Reply
  16. April Patch
    April Patch on February 26, 2017 at 6:21 pm

    ☆That’s a wrap on month 18! ☆

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 26, 2017 at 6:44 pm

      I have to no words for my gratitude!! Thank you for trusting in us and being a part of our FitFam ❤

  17. Patricia Best
    Patricia Best on February 26, 2017 at 7:33 pm

    Holy crap those leg raises are intense!!! I’ll be feeling this one for a few days!

    Reply
  18. Angelika Henning
    Angelika Henning on February 27, 2017 at 8:51 am

    The leg raises creep up on you. All caught up this weekend and ready to rock March!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 27, 2017 at 7:03 pm

      Do they ever! They are like charley horses lol

  19. Jackie McDonald
    Jackie McDonald on March 2, 2017 at 10:40 am

    Ass on fire! Those damn leg lifts! Owwwww! Lol ?

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on March 2, 2017 at 8:38 pm

      I know they are pure evil those things!!!

  20. Kristina Bergeron
    Kristina Bergeron on March 4, 2017 at 4:48 pm

    Done

    Reply
  21. Kate Stock
    Kate Stock on March 5, 2017 at 2:25 pm

    Holy hell my glutes are in massive Charlie horse right now!!!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on March 5, 2017 at 7:41 pm

      Tell your gluts I said you’re welcome!!! Hahaha.

  22. Sarah Austin
    Sarah Austin on May 31, 2017 at 10:04 pm

    I didn’t have time for the 53 minute one tonight so I went back in my e-mails and found this one I never did. Loved it! Was tough and definitely feeling the booty muscles, ouch! Goal is to do the long one tomorrow :)

    Reply

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