20 Minute Butt Focus

by Ashley Dale Grant | Jun 5, 2017 | Body Weight Workouts, Members, Workouts | 59 comments

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We’re working the butt today! Lots of the time exercises become quad dominate – meaning there isn’t a lot of focus on your butt, which can make you quad dominate…..bigger in the front of your leg, rather than the back. So today, it’s all about the back of the body baby. Enjoy!

What you will need:

Just yourself ;)

Warm-Up:

3 minutes of various things

Workout: Complete the exercises below 25 reps each, 3 sets total.

Side to side jump – Really working the cardio, legs and balance, jump laterally side to side while bending the leg that you’re jumping on to.
Squats with side to side leg lifts – Complete 1 squat to 1 side leg lift, to really work the side bum. Take your time, don’t rush these. Push through your heel to really activate your butt muscle.
One leg bridge hops, left – Start by lying on your back, feet hip distance apart, and pike your hips up as high as you can into the air. From here, lift one leg, and then do little jumps with the other while in bridge position.
One leg bridge hops, right – Same as above on the next side.
Bridge lifts with lateral push – You can keep your feet on the ground OR use a ball to really get those hips up. From here you’re going to do little drop and push up into the air while ever so slightly taking your knees out.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass!
Ashley Dale Grant

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59 Comments

Kendra Lawrence on June 5, 2017 at 7:34 pm

That was bootyliscious. My right med glute has been tight since my soccer game and this helped loosen it. :)
Reply
- Ashley Dale Grant on June 5, 2017 at 9:19 pm
  
  Oh perfect!! I hope you still gave it a good stretch afterward!
Andrea Was on June 7, 2017 at 5:47 am

Wow, those one leg bridge hops are hard. You make them look so easy though lol. Thanks for the great bum workout!
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- Ashley Dale Grant on June 8, 2017 at 9:07 am
  
  I can assure you they were not!! Glad you felt the bum work!
Jodie Barfitt on June 7, 2017 at 2:51 pm

Good bum burn. I agree on the one leg hops it took a lot of concentration.
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- Ashley Dale Grant on June 8, 2017 at 9:08 am
  
  They are tough for sure! Thanks for hanging in there Jodie!
goodwink on June 7, 2017 at 9:19 pm

Did this right after Nicole’s balance workout. Legs and bum were burning!
Reply
- Ashley Dale Grant on June 8, 2017 at 9:10 am
  
  I bet they are!! You’ll be sitting pretty for sure!!
Patricia C on June 9, 2017 at 8:59 am

Awesome butt workout although mine on fire still from Nicole’s ugi. Happy Friday
Reply
- Ashley Dale Grant on June 9, 2017 at 7:26 pm
  
  So what you’re saying is that you’ll be sitting pretty all weekend long!! Haha. Happy Friday Pat!
Nicole King on June 9, 2017 at 12:38 pm

Oh that was a goodie! Hubby took the day off so I took more time with the warm up and did some light cardio intervals on the treadmill before starting the workout. It was so nice to get that all in without interruption. Now to enjoy the rest of the day in the pool before heading on a date night to ribs and brew fest in Bowmanville. Happy Friday!
Reply
- Ashley Dale Grant on June 9, 2017 at 7:27 pm
  
  That sounds like a pretty fantastic day!! Enjoy your date tonight!
d_sero on June 9, 2017 at 6:35 pm

love me some booty LOVE!!! awesome Ash!
Reply
- Ashley Dale Grant on June 9, 2017 at 7:28 pm
  
  And you have such a great butt!! If I can get yours working, I consider that a win!!
Becky McDougall on June 9, 2017 at 6:49 pm

That felt great, Love working the bum! Thanks, Ash. Have a nice weekend ;)
Reply
- Ashley Dale Grant on June 9, 2017 at 7:29 pm
  
  Awesome! And you too Becky!
Amber Ashton on June 10, 2017 at 10:12 am

Phew! Happy Saturday! Thanks Ash!
Reply
- Ashley Dale Grant on June 11, 2017 at 7:19 pm
  
  You’re welcome and please tell your butt I say the same!! Hope you enjoyed your weekend Amber!
Patricia Best on June 10, 2017 at 1:50 pm

That was awesome! Those one leg bridge hops are intense but great!!!
Reply
Kim G on June 11, 2017 at 12:46 pm

Good one Ash..
Reply
- Ashley Dale Grant on June 11, 2017 at 7:20 pm
  
  ????
April Patch on June 11, 2017 at 3:11 pm

Sunday sweat = delight!
Reply
- Ashley Dale Grant on June 11, 2017 at 7:20 pm
  
  Lovely!! Hope you had a great time at the ball game April!!
Angelika Henning on June 12, 2017 at 7:56 am

and…..caught up. Loved this one!
Reply
Kim Judd on June 13, 2017 at 12:07 pm

Still sore from yesterday’s workout but feeling great
Reply
- Ashley Dale Grant on June 14, 2017 at 5:43 am
  
  But feeling great…no pun intended right?! Hehe.
l_ashbourne on June 15, 2017 at 4:20 pm

I’m sore and I like it! (That sounds dirty;)
Reply
- Ashley Dale Grant on June 16, 2017 at 5:21 pm
  
  Haha I like dirty!! Awesome working that ass. Hehe.
Michelle Mullett on June 19, 2017 at 1:20 pm

That was harder than it looked! lol Definitely sweating also. Great workout!
Reply
- Ashley Dale Grant on June 19, 2017 at 2:14 pm
  
  Awesomesauce!! ????
Kristina Bergeron on June 26, 2017 at 8:51 pm

Done and done :)
Reply
- Ashley Dale Grant on June 26, 2017 at 9:22 pm
  
  Awesome start to your week Kristina!
Ashley Gabel on October 1, 2017 at 8:39 pm

Needed a Butt workout tonight. Thanks Ash
Reply
Kendra Lawrence on June 4, 2019 at 3:03 pm

Our booties thank you!
Reply
Andrea Was on June 5, 2019 at 7:02 am

My bum thanks ya for the butt focused workout! Thanks Ash!
Reply
- Kerri Davis on June 8, 2019 at 7:58 am
  
  Butt burner was great!!!
Nicole Smith on June 5, 2019 at 12:30 pm

Those bridge hops get you every time. Great workout. Thanks Ash!
Reply
Patricia Best on June 5, 2019 at 7:35 pm

Awesome!
Reply
Angelique Ashwin on June 6, 2019 at 7:18 am

Bridge pumps got my heart pumping! Great booty workout! Thank you!
Reply
Jodie Barfitt on June 6, 2019 at 8:58 pm

This was great thanks ash
Reply
Tamiah on June 7, 2019 at 12:40 pm

Done and done with modifications! Thank you!
Reply
monzara87 on June 9, 2019 at 9:26 am

Awesome booty workout! I can’t believe how sweaty I got in 20 minutes. Thanks Ashley :)
Reply
Jennifer Wiggans on June 10, 2019 at 4:16 pm

Awesome butt workout
Ouch
Reply
April Patch on June 15, 2019 at 7:01 pm

Pretty sweaty for butt focus!!
Reply
Kendra Lawrence on June 19, 2020 at 9:43 am

Surprised how sweaty I got!
Reply
- Ashley Dale Grant on June 24, 2020 at 8:04 am
  
  Love when the unexpected ones make you so sweaty!
- April Patch on June 28, 2020 at 5:26 pm
  
  Does not appear like we commented on this. We did this Friday. I always double check them all before I delete the email :)
Jenna Lum on June 19, 2020 at 1:25 pm

Much more sweaty than I expected! Thanks so much Ashley!
Reply
- Ashley Dale Grant on June 24, 2020 at 8:04 am
  
  You are most welcome lady!!
julieboak on June 21, 2020 at 1:04 pm

loved it, thanks Ash!
Reply
- Ashley Dale Grant on June 24, 2020 at 8:05 am
  
  I’m glad you were into it!!
lisaertel on June 23, 2020 at 2:20 pm

Sweaty!
Reply
- Ashley Dale Grant on June 24, 2020 at 8:08 am
  
  BEAUTY!!
Jennifer Wiggans on June 23, 2020 at 7:33 pm

Thanks
Reply
- Ashley Dale Grant on June 24, 2020 at 8:09 am
  
  Anytime Jen, anytime!!
April Patch on June 28, 2020 at 5:26 pm

Does not appear like we commented on this. We did this Friday. I always double check them all before I delete the email :)
Reply
Allison Hart on June 16, 2022 at 8:05 am

Done, thanks ash!
Reply
- Ashley Dale Grant on June 17, 2022 at 1:11 pm
  
  You’re most welcome…and way to be on fire this week! Hope you have the best weekend!
Julie on June 17, 2022 at 1:52 pm

Love a good booty workout! Thanks Ash ?
Reply

20 Minute Butt Focus

59 Comments

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