4 week booty burner at home

4 Week Booty Burner: At Home

4 Week Booty Burner: At Home

Have you done squats for days and have seen no results in a bigger booty that you are looking for? You are not alone many have been told to do more squats... squats with weights....really heavy squats etc. Don't get me wrong, squats do active the glutes but it doesn't quite hit those right spots that you want to hit for a bigger and stronger booty. Here is this 4 week challenge for you that will help active those right glute muscles! This 4 Week Booty Burner: At Home Edition requires no equipment at all. If you do happen to have some dumbbells and a band, is it included in this workout as optional but absolutely not required if you don't feel comfortable using it.

Here's what the workout looks like!

 

Week #1

Curtsy Lunge 3 x 10-12

One Leg Hip Bridge 3 x 10-12 

Fire Hydrant Side Raise 3 x 10-12

Back Step Lunge 3 x 10-12

Glute Kickback 3 x 10-12 (make sure to not over-extend back when kicking up leg)



Week #2

Walking Lunges w/ 10-15 lb Dumbbells (on shoulders) 3 x 10-12

Hip Bridge (both feet on ground) w/ 15-20 lb Dumbbell 3 x 10-12  

Lateral Band Walks 3 x 10-12

Jumping Air Squats 3 x 10-12



Week #3

Fire Hydrant Side Raises w/ band 3 x 12-14

Curtsy Lunge w/ 10-15 lb Dumbbells (on shoulders) 3 x 12-14

Glute Kickback 3 x 12-14 (make sure to not over-extend back when kicking up leg)

Back Step Lunges w/ 10-15 lb Dumbbells (on shoulders) 3 x 12-14



Week #4

Walking Lunges w/ 15-20 lb Dumbbells (on shoulders) 3 x 15-20

Lateral Band Walks 3 x 15-20

Back Step Lunges w/ 15-20 lb Dumbbells (on shoulders) 3 x 15-20

Jumping Air Squats 3 x 15-20

 

*Dumbbells & band are optional! Substitute band w/ Lateral Walks  

*All movements should be slow and controlled, keep core tight for good posture (:

 

How often you want to do this workout during the week will depend on you. If your feeling great and up for it then that's awesome do the exercise. If your feeling really sore and tired, listen to your body and have a rest day. It important to listen to your body on how your feeling especially when it comes to exercising.

 

Now let's go over the movements!

 

Curtsy Lunge

Think of it as a backwards lunge but with a twist. Move one foot back into a lunge but instead of straight back, move your foot to a 90 degree angle as if you were curtsying. Lightly touch the floor with your knee or barely coming into contact with the floor and come back up, repeat with other leg.

One Leg Hip Bridge/ Hip Bridge

Lay on your back with your knees bent and your feet flat on the ground. Lift your booty off the ground and tighten your core. Extend one leg straight and in a controlled movement drop your booty back down to the ground, barely touching the floor and lift it back up again towards the ceiling. Switch legs and repeat. For the basic hip bridge movement do the same movement without alternating legs, keeping both feet on the ground. Use arms on the ground for balance if needed.

Fire Hydrant Side Raises

Get on the ground with all fours, your hands flat on the ground and arms straight, your knees, shins, and feet on the ground. Tighten your core and in a controlled movement lift your knee outward towards the ceiling into a 90 degree angle or however far up you can extend and slowly bring it back into the starting position. Repeat the same with other leg.

Back Step Lunge

Exactly as it sounds, bring one leg back into a backwards lunge, lightly touching the floor with your knee or barely touching at all. Bring leg back into starting position and repeat the same with other leg.

Glute Kickback

Get on the ground with all fours, your hands flat on the ground and arms straight, your knees, shins, and feet on the ground. Bring one leg up towards the ceiling in a loose 90 degree angle (be careful to not over extend your back.) Hold for one second then bring your leg back to the starting position. Repeat the same with other leg.

Walking Lunges

Pretty much lunging while walking! Bring on leg in front of your in a 90 degree angle, barely touching your knee to the floor. Bring other leg to meet and stand up. Repeat the same movement now with that other leg that came to meet.

Lateral Band Walks/ Lateral Walks

Put a band right above knee. Bend knees slightly. Walk sideways to the left as recommended reps while maintaining tension on the band. Walk sideways to the right as recommended reps. If you don't have a band, no worries! You can still do this movement effectively the same without a band.

Jumping Air Squats

Alright we are doing one squat movement but this isn't your basic squats! Bring your two feet out with your toes pointing slightly outward, squat down with your booty not passing your knee. Explosively jump straight up towards the ceiling, flowing back down to meet your squatting position and repeat! 

 

Have fun on this 4 Week Booty Burner, get a buddy to do it with you and get those booty gains!

 

 

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