This ia a 15 minute booty pump workout! feel free to do this workout with or without a band/ weights! do each exercise for 45 seconds with 15 seconds of rest in between! 1) Crab walks 2) Donkey Kicks(right side) 3) Donkey Kicks (left side) 4) Glute bridge to a clamshell 5) Squat with a pulse 6) Leg extension (laying on right side) 7) Leg extension (laying on left side) REST 30/60 SECONDS. REPEAT 2X
Ladies, I got another peach workout coming your way and this one is based on a home environment. UTILIZE THE SPACE YOU HAVE!! CREATOR @ aminadembele squats 4x20 Straight leg donkey kicks 4x20 each leg Single leg glute bridge 4x15 each leg Hip thrusts 4x25 Fire hydrants 4x15 each leg
This move will work both your butt and your lower back — all you need is a floor! Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and three times.