Name: Playbook - Gracie Kramer - 12 Minute Beginner Booty Workout
Uploaded: 2022-08-28T20:05:38.651Z
Duration: 12 min
Description: 12 Minute Beginner Booty Workout

I could definitely feel the workout for sure. Love it!

Jaslin

2 ROUNDS (45 seconds on, 15 seconds off)
- A workout designed to help you start building that booty & that confidence, without all the complicated exercises or heavy lifting
- With this beginner booty workout, you will be able to get those muscles firing & learn new introductory ways to build on these exercises for a more advanced progression down the road

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion, then straighten leg out to horizontal height
- hold straight for a second, then bend knee & slowly return to the starting quadruped position

4 Count Fire Hydrants

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

12 Minute Beginner Booty Workout

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This workout wasn’t too hard, or too easy. It was in the middle, however I did manage to break a sweat.

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