If you love a good booty burn, you're going to be all over this 10-minute butt workout. You better get some quarters ready because your butt is going to be so fricking firm!
The Moves:
Squat thrust
Squat with overhead reach
Alternating forward lunge (one on each side counts as one rep)
Sumo squat jump
The Workout:
Set the timer for 10 minutes and begin this up-ladder-style workout by doing three reps of each exercise, then six reps, then nine reps, then 12 reps, and so on until the 10 minutes are up.
Squat Thrust
- Begin standing with the feet hip-distance apart.
- Lower into a crouching squat with your hands on the floor.
- Keeping the abs engaged, jump your feet back so you're in plank position.
- Keeping the arms straight, jump your feet forward behind the hands.
- Stand up to complete one rep.
Squat With Overhead Reach
- Begin with your feet slightly wider than hip's width apart and toes pointed slightly outward. Raise your arms up until your upper arms are even with your ears. If this is too difficult, rest your hands on your hips.
- Keeping weight in your heels, sit back into a deep squat. Make sure your knees do not go beyond your toes or roll in or out of alignment. Keep your abs engaged as you squat.
- Deepen your abdominal engagement as you press through your heels to return to standing, completing one rep.
Alternating Forward Lunge
- Stand tall with your feet hip's width distance apart. Bend the elbows at your sides or rest your hands on the hips.
- Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just above the floor.
- Keep the weight in your heels as you push back to the starting position.
- Repeat stepping with the left foot this time, completing one rep.
Sumo Squat Jump
- Stand in a wide sumo squat position with your feet slightly turned out, arms resting on your hips.
- Jump up explosively, keeping your core engaged.
- Land with control, lowering your body back into the wide sumo squat position to complete one rep.