Name: Playbook - Sarah Gluschke - 15 min at home BOOTY circuit
Uploaded: 2022-10-22T16:46:15.449Z
Duration: 15 min
Description: 15 min at home BOOTY circuit

Jennifer Glenn

This workout targets your glutes - for a toned butt. It will help you lift and tighten your butt without targeting the thighs.

No equipment is needed but a yoga mat is recommended, so the laying and kneeling positions are more comfortable. 

This workout consists of 9 exercises, repeated 3 times, each round is 5 minutes long. After completion of each round, there are 45 seconds of rest.

This workout was created with 3 rounds in total. However if that’s too long or too intense of you, execute for only one or two rounds.

Start off by laying on your belly 
- bend the arms and rest the forehead on top of your hands
- bend your legs at the knees
- actively choose to point or flex the toes
- slowly & controlled lift both legs up to the sky / ceiling

Prone leg lifts

- start in downward facing dog
- bend the right knee and move the thigh close to your torso
- extend the left upward and backward, like a donkey kick
- *flex your feet for more muscle engagement*

3 legged dog to down dog knee tuck

- start in downward facing dog
- bend the left knee and move the thigh close to your torso
- extend the leg upward and backward, like a donkey kick
- *flex your feet for more muscle engagement*

- Position yourself laying on your side with the legs slightly bent
- Lift your upper leg away from the ground and squeeze the glutes
- Pause at the top of the motion 
- Slowly return to the starting position

Laying fire hydrants

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

- 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 on heels

- start on your hands and knees
- extend the left leg to the back
- lift it up until it’s in one line with your upper body
- then slowly lower it down into starting position

Table top leg lifts

- start on your hands and knees
- extend the right leg to the back
- lift it up until it’s in one line with your upper body
- then slowly lower it down into starting position

15 min at home BOOTY circuit

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