Butt kicking workout to do at home!

YOU can do this!

Not much time?

Not a lot of equipment?

NO PROBLEM.

There's always a reason to NOT exercise, but this butt kicking workout only takes about 20 minutes and your glutes, butt and thighs will thank you later.

NB. Weighted means heavy weights - at least 6+ kilos - put the dumbbells on your shoulders or just hold next to your body, unless otherwise specified. I used a 6 and 8 kilo medicine ball instead of dumbbells because that's what I have at home.

Start with 500 skips.

1. Spider plank reach ups and touch the sky. x10

2. *Weighted glute bridge (*weights on top of your hip flexors) - up for 1 down for 3. x10

3. *Weighted glute bridge holds - Hold for 30s.

4. *Weighted glute bridge pulse for 30 seconds.

5. Dumbbell burpee then up for a squat into an overhead press. x10

30-60 second break.

Then,

1. Weighted reverse lunge same leg. x10/side

2. Weighted reverse lunge pulse. x10/side

3. Weighted sumo goblet squat hold the squat for 4 seconds. x10

4. Weighted Romanian dead lifts. x5/side.

Bonus round: Kitchen chair or bench butt tap squats x20 (weighted).

REPEAT ABOVE at least x1.

Core & More:

x25 straight leg full sit ups

x25 med ball Russian twists

x25 med ball knee up crunch

x25 alternate hand plank push up off med ball

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