Name: Playbook - Samantha Skolkin - 30 min Booty Workout
Uploaded: 2022-05-27T02:35:58.242Z
Duration: 30 min
Description: 30 min Booty Workout

My booty feel and look so plump after this workout! I loved it!

Michelle

Was supposed to do day 4 leg day on my split program . Yet woke up late being overworked the night before and had literally no time traveling to the gym to get my leg day in . Needless to say I had to overcome my brain telling me not to workout today feeling so sore ! 
Regardless this 30min home workout was a gem !! You'll feel the burn you're supposed and still go ahead with your days responsibilities !!! 
Grateful to you samantha as always 🙏🏼 goals need to be met regardless of how we feel!!! ❤

Usa08092011

Short on time and stuck at home? NO NEED TO WORRY BABES!!!! 😌

I created a highly effective 30 min booty workout that will have you dripping sweat and on fire!! 🔥💦

WHAT YOU WILL NEED:
A hip circle band (I recommend having a few different resistances so you have the option to choose what weights you want to use. Always go for the hard one but only if you are able to maintain proper form throughout the entire exercise!) 

As you go through my 30 min workout, remember to use mind-muscle connection: focusing on pressing through your heels and contracting the muscles because that will help activate those glutes and get you noticeable results. 

TIME TO WORK LET’S GO!!! 🍑

Stand with your feet shoulder width apart. You can place your hands behind your head or out in front of you. This will be your starting position.

Begin the movement by flexing your knees and hips, sitting back with your hips.

Continue down to full depth if you are and quickly reverse the motion until you return to the starting position. 

Keep your head and chest up and push your knees out.

Bodyweight Squats Warm Up

Start with your back foot on top of an elevated surface (chair)

Lower down pushing your hips back slightly 

Lower until both legs are at about 90 degrees 

Push through your front leg to come back up 

Work both sides!!! Repeat for prescribed amount of reps!

Bodyweight Bulgarian Split Squat

Stand tall facing a chair and place your starting foot up onto a chair and push through your heel to stand up. You should feel this in your glutes. 

Slowly lower yourself down to starting position. 

Repeat for prescribed amount of reps!!

Step ups

Get ready for the burn!

First, you’re going to do banded kick backs for 15 reps followed by straight leg pulse kick backs for another 15 reps. Do not take a break in between these two exercises. One set = a total of 30 reps

3 total sets!!

Wrap the mini loop resistance band around your mid-thighs or ankles and get in a kneeling position.

Engage your core and bring your right knee into your body. 

Then, kick the leg out behind you and up while squeezing your glutes and keeping your core tight. Do not over extend your lower back. 

Bring the knee back into your body, and repeat for the prescribed amount of reps!!

Banded Glute Kickbacks

Just like the same starting position as the glute kick back, wrap the mini loop resistance band around your mid-thighs or ankles and get into a kneeling position.

Keep your leg straight and kick back towards the ceiling then bring your leg down without touching the floor and continue pulsing with your leg straight for the prescribed amount of reps.

You must keep constant tension in your glutes the entire time!

Don’t forget to switch legs!

Banded Straight Leg Kick Back Pulses

Banded Kick Back Superset!

** YOU WILL BE DOING 10 REPS ON THE LEFT AND 10 REPS ON THE RIGHT BACK AND FORTH FOR A TOTAL OF 20 REPS!!**

Place a resistance band right above your knees and stand with your feet hip-width apart.

Bend your knees slightly and move into a half-squat position.

Keep your feet in line with your shoulders and face forward with your bodyweight evenly distributed over both feet. 

Take a step to the left by shifting your weight over one leg and then do the same on the right. 

Keep your back flat and your abs tight.

Repeat for the prescribed amount of reps!

Lateral Band Walks

Lie flat on your bed, sofa or chair with your hips hanging off the edge

Bring your feet up and bring the soles of your feet together with your knees wide in a frog leg position. 

It doesn’t matter if your feet are not completely flat just keep your knees wide. 

Lift your feet up into the air while squeezing your glutes. 

You do not want to be pushing into the lower back, you want to use your glutes to lift the legs. 

Do not allow your knees to come together, keep your knees wide apart the entire time. 

Contract and squeeze the entire time at the top!

Make sure you have a good grip with your hands so you can keep all the activation in your glutes. 

Repeat for the prescribed amount of reps!!

30 min Booty Workout

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