Last week I had an early morning “lazy day”. I really didn’t want to get up and go to the gym, so instead, I chose to do a quickie 10 minute butt workout at home, and left the weights for another day.
Starting off your day with a quick workout can create a pretty happy mood, you’ll be running on endorphins all day and everyone around you will notice your contagious smile.
Exercise makes you happy.
What You’ll Need
Complete the following exercises and reps for a total of one round.
Complete a total of two rounds without resting in between.
This should take you about 8 – 10 minutes.
Toe Taps x50 (alternating legs)
Glute Extensions x 20 (per leg)
Kettlebell Plie Squats x20
Donkey Kicks x20 (per leg)
Glute Butterflies x30
The Exercises Explained:
TOE TAPS: Begin lying on your back with your knees bent. Point your toes and lower one leg at a time, touching your toes slightly on the ground. Use your glutes to make this movement and really squeeze your lower abdominals to help as well. Unless you put that mind to glutes, your legs will take over and this exercise will be useless. Complete each rep while alternating legs for a total of 50 reps!
GLUTE EXTENSIONS: Begin down on all fours, lifting your knee off the ground, kick one leg directly behind you and slightly up towards the ceiling. Really squeeze your glute to make the movement. Lower & repeat all 20 reps on one leg before moving on to the opposite side.
KETTLEBELL PLIE SQUATS: Begin standing with feet wide apart and toes pointing away from your body. Hold the kettlebell in front of your hips. Bend your knees, lowering the kettlebell to the floor as you push your hips out behind you. Squeeze those glutes baby! Push through your glutes and hamstrings to lift yourself back into starting position. This counts as one rep. Complete a total of 20 reps.
DONKEY KICKS: Begin on all fours. Keeping your leg bent, lift your foot into the air, raising your foot up over your back. Each time you bring your leg up, squeeze your glutes even more! Keep your core tight at all times. Complete all 20 reps on your right leg, then complete 20 reps on your left leg.
GLUTE BUTTERFLIES: Begin lying on your stomach with your legs extended and your toes pointing away from your body. Lift your feet up off the ground as high as you can, with a slight bend in your knees. Open your feet away from each other as you squeeze your glutes. Then bring your feet back close together, squeezing your glutes even more. This counts as one rep. Complete a total of 30 reps.
The glute butterflies are a total killer. Remember to really squeeze your glutes together when moving your leg to get the best muscle targeting possible.
Squeeze those glutes baby, Squeeze!