23 Minute Project Build a Booty
Print Workout Here
Definitely feeling these booty workouts, so I hope you ladies are too. If you have a resistance band or some old school ankle weights on hand, I encourage you to tie them into this workout. Today we have 23 minutes of work, so saddle up and let’s do this!
What you will need:
- Nothing but we encourage a resistance band!
Warm-Up:
- 3 minute warm-up of jump rope or simulated jump rope
Workout: Complete each of the exercises for 50 seconds on and 10 seconds off, for a total of 4 sets.
- Squats jacks– Think jumping jack legs, but focus on your rear to really work the booty! Look up, keep your shoulder blades retracted, and really sink into your legs so you’re really working those legs and booty.
Modification: Wide leg squat pulses with your toes pointing out. - Stationary lunge with kick back, right – With your left leg in front, complete a stationary lunge, and on the way back up to standing, lift your right foot off the ground and point your toe to really squeeze your booty. It doesn’t have to go high! Just enough that you feel it.
Modification: Stationary lunge pulse instead. It will burn more in the thighs than the butt, but this is OK! - Stationary lunge with kick back, left – Same as above on the opposite side.
- Resistance band donkey kick back, right – With the resistance band around the arch of your right foot, hang on to the handles directly underneath your shoulders, and push the right leg directly behind you pushing through your heel.
NOTE: Try to line your heel up with your hip level or slightly above. - Resistance bank donkey kick back, left – Same as above on the opposite side.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Boom…bum…burn…..oh and THIGHS!!!!
Burny burny!! ??
Holy crap… between last nights Ugi class, the tabata video and today’s booty workout my gluteal muscles and quads burn so good. Tomorrow’s Pound class should be interesting. Hahaha. I am becoming one with my hottub tonight!!!!
That hot tub will be such a nice treat!! Great idea!! And awesome work this week!
jesus!!! this week has been a week of legs!!! sore but thank you!!
Hehe you’re welcome ?
Oh boy! Two booty workouts back to back, I think I’m a glutton for punishment
You mean you’re a “glut-on” for punishment hehehe
My booty was screaming!!!
Ouchy! Quads and bum are burning!
Perfect! And your butt I hope!
Ow! My ass!!! I’ll be cursing you for the next few days I’m sure!
That would make me especially happy!!
Awesome loved this one. Happy Friday.
Done!
Nice Jess!!
Good start to a Saturday morning! Thank you
Sure is! Thanks for joining me Jill!
Trying to sweat out my cold, thanks Ashley!
You’re more than welcome! Hope it helps.
This one had my heart pumping, butt and legs burning and sweat dripping! Ouch
Yeah I’m so happy it still got you sweating! I always wonder about these ones.
no jumping or resistance band for me but I was moving anyways
I bet you’ll still feel it too.
Sweating for sure!! Enjoying these booty building workouts at this point in pregnancy since I can still do all the workouts. Getting harder to muster the energy to workout but these ones seem doable and knowing their benefiting for my booty for post pregnancy helps too ?
Michelle you must be getting so close! Are you around 3 or 4 weeks now? They are most definitely beneficial pre and post so if this is all you have energy for when you feel like moving this would be perfect. That or the butt bonus ones in our bonus section ;)
I’m actually due tomorrow Ash ? but max week and a half left if it comes to getting induced. Trying to keep at it as much as I can now cuz I know it will take some time to get back into the groove afterwards. But glad to have these ones to go back to for after as well! ?
Holy shit balls that came fast!!! I feel like you just told me you were 8 weeks out. This is so exciting!! Sending you lots of awesome delivery vibes.
Lol yes it did! Thanks so much Ash! :)
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Loved this one! I look forward to the booty days!
I didn’t have a resistance band, but, I found another way to kick up intensity by lifting the bottom knee off the ground by an inch or so while doing the donkey kick backs… definelty gave me a whole body and bum burn!!
What a great idea!! I bet that was super tough. Great for the quads and abs too!
Another successful project build a booty workout! I felt it the most during the donkey kick backs, thanks Ash!
I know it’s funny how sometimes the “easy ones ” feel the worst. Hope you’re having a great weekend Andrea!!
Done! Bum is burning! Love these workouts!
Excellent I’m so happy you are!!
Omg .. this killed me after yesterday’s workout and one getting one workout in last week from being down with the flu . But back and definitely feeling it ??
I love how you always try to make them up! You’re amazing.
I am with Kim and did the same! Totally killer after doing last Wednesdays workout yesterday! Booty is definitely building after those two!
Me too!! My booty isn’t bigger yet, but it’s getting tighter and I absolutely love it!! Let’s do this!!
Better late than never (not that never is an option!). Puppy tried to eat my resistance band in set one, so ditched that and did without. As Cameron would say “Hudson, stop being a jack-donkey!” Double header RF on tap today!
Hahaha that’s hilarious! Cameron is so funny. What a gang you have there.
Grabbed this one today love it I do this one about every week!
That’s fantastic! Great call!
Done and feeling it
Bum is burning!!
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Back 2 back Ashley workouts on family day! Thanks!
You’re most welcome! Nice work Momma!!
Wasn’t expecting to sweat like I did, nice!
Beauty!!
Oh my goodness. I am a sweaty mess haha my booty thanks you xo
Tell your booty I said you’re welcome!
This crushed my booty! Thank you!
You’re most welcome!!
You’re most welcome ?
Was feeling frisky tonight and knocked out two of this weeks workouts woot!
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Your biggest fans have completed!
We love you too!!
Done! ???
You rock Karyn!
Happy Friday!
✌?
?????? I’m feeling it and totally out of breath. Love it!
Lauren I really admire how consistent and amazing you’ve been!!
Sweat is pouring down! Love it! Thanks for an awesome workout!
You’re most welcome!!! Glad it got your sweaty.
Whew! Done and sweating!
Nice! You rock Julie!
I likey!!!
I likey you!! Hehe.
Damn! Butt is dead
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Yahooo Liz!
Another good one! Didn’t have a resistance band handy, but still felt those donkey kicks. Happy Monday!
I have no doubt you still felt it!! Great start to your week, Sandra!!