Happy Day!!

I can’t wait to share these glute workouts for women with you. This workout is the 2.0 version which targets your booty and hamstrings to build and tone!

WHAT YOU NEED: 

Bosu Ball

Swiss Ball

Box/ chair or bench 

Leg resistance band and a dumbbell 

I have linked inexpensive bands from Amazon down below!

I love using a band in my leg workouts. I think it’s the biggest reason I ever feel sore in my glutes. During this workout, I want you to really think about the muscles you’re working. Put your mind to your muscle and really feel it working. This will make a huge difference in targeting your glutes and hammies.

Another thing to remember is good form. If ever the band is too much, simply do the exercise without it. I would do 5 additional reps if you take the band off. This workout took me about 30 minutes – I did less cardio and quick movements and focused on taking my time and really working my lower body!

I hope you love this workout as much as I did. If you haven’t done the first Build a Booty, I will link that here!

BUILD A BOOTY 2.0 

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WARM UP: It’s important to activate the glutes prior to these exercises to get the most out of your workout. Start with leg swings, fire hydrants, glute kickbacks, squats with the band and jump squats. For 20 reps or so. In the video, you will see I warm up with band air squats and band jump squats. (I will also link my warm-up video here)

1. Band Air Squats: 25 reps
2. Band Jump Squats: 25 reps

WORKOUT: refer to video for the demonstration of each exercise. 

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1. Lateral Leg Lifts W/ Band + Dumbbell: 45 seconds each side
2. Band Walks W/ Dumbbell – 5 pulse squats W/ 3 band walks & 5 more pulse squats. Repeat for 45 seconds: keep squat tension the entire time. 
3. Side Toe Taps on Bosu Ball W/ Band: 45 seconds each side. Aim for tapping the middle of the bosu ball. This should be a quick movement. 
4. Single Leg Deadlift W/ Weight + Band: 45 seconds each leg. I took the band off rounds 3+4. 
5. Weighted Curtsy Lunge – Alternating: 18 total reps 9 per side. Should take you no more than 45 seconds. 
6. Swiss Ball Hamstring Curls W/ Band: 10 reps feet together, 5 single leg, 5 other leg. Repeat for 45 seconds. 
7. Glute Hip Bridges W/ Band Abductors: Keep feet flat on the swiss ball and bridge up, at the top squeeze your glutes and bring knees apart for abductor and repeat for 45 seconds. 
8. Bosu Ball Squats: 45 seconds. switch to the round side if the flat side is too hard. 
9. Box Jumps: 45 seconds.
10. Single Leg Step Up’s: Tap and go – 45 seconds each side. 

Rest for 1-2 minutes after each round, grab water when needed. 4 total rounds.

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Amazon Bands:

1. Option 1
2. Option 2
3. Option 3

Outfit: Tank + Pants: Lululemon – Shoes: Nike 

Don’t forget to refer to the video for demonstrations and comment below if you completed this workout!! Happy sweating.

all my love,

P.S. – TRY 7 DAYS OF AT HOME WORKOUT VIDEOS FOR FREE! – @FITFREEDOMLAB