The Ultimate 30 Minute Hump Day Butt Blast!

So here’s the thing.

Lately I’m feeling like I don’t spend enough time focusing on my glutes. I work legs every week, sometimes twice a week but unless I’m doing at home workouts – which I haven’t been doing as much lately, I’m not working my butt!

Grrrr!

It’s my own fault, when I workout at the gym I tend to focus more on weights than anything else. At home, is where I create my workouts that I post on KF and use equipment such as kettlebells, resistance bands, medicine balls or I just work with bodyweight workouts.

With that being said, I felt like it was time for me to spend more focus on my glutes. I have a new planned glute workout that I am doing at the gym and I will be sure to share with you all very soon but in the mean time, I wanted to share with you a quick at home workout that I have been doing for the past two weeks – on hump day!

I’ve been calling it my Ultimate Hump Day Butt Blast, lolz! Love it!

What You’ll Need

+Exercise Mat
+Gymboss Interval Timer

The Workout

So here’s the deal. The workout consists of three exercises; Hip Bridge, Plie Squats and Glute Kickbacks. If you want to use weight, you totally can but I was only using bodyweight.

Set your timer for 30 rounds of 60 seconds.
Complete the following exercises in the exact order below for a total of one minute each. As soon as you are completed one exercise, move right into the next one. Complete as many reps as you can during each 60 second interval. 

Hip Bridge (alternating legs after 60 second interval)
Plie Squats
Glute Kickback (alternating legs after 60 second interval)

The Exercises Explained:

*click on picture or exercise title for explanation of exercise*

Hip Bridge  

Plie Squats

 
Glute Kickback

This.is.hard.

There is ZERO rest! That’s right, zero.

Because of the difference in exercises you are working your entire glutes. Yes, there’s three different muscles in there and this workout targets them all. If you feel you really need a break and absolutely cannot go any more – take the break! Be sure you are keeping proper form and SQUEEZE your butt!
Seriously. Without squeezing your tush, you’re not going to get a good workout at all!

Try this workout either once a week like I’m doing, or add it to your current butt routine if you’d like.

I also have a 7 day butt workout that I did before doing my Bikini Butt Challenge back in May so you can totally check that out too if you’re looking for an extra butt blast!

Have fun with it but remember to SQUEEZE the tush & you’ll be alright!

xxKaren