Molly McNamee | 30-Minute Apartment Friendly Booty Workout
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30-Minute Apartment Friendly Booty Workout

Today I am hitting you with a booty workout that is going to shape, lift, tone and strengthen your glutes. Whatever your fitness goals are… you have to try this workout.

I’ve blended some of my favorite glute-focused cardio exercises, lower body strength exercises, and isolated booty movements to make one crazy 30-minute workout. And I’m warning you now, it’s going to burn. But you will survive.

Print out the workout instructions or follow the video.

Do 3 sets of the follow circuit:

1. Backward Sumo Walk x4 – Sumo Pulse x4 – Bunny Hop x4 (40 seconds)
2. Plank Leg Lifts (20 seconds)
3. Rest (10 seconds)

Do the following Tabata: 20 seconds on / 10 seconds off (4-minutes)

1A. Squat Jack
1B. Low Squat Curtsy

Do 3 sets of the following exercsie: 20 seconds on / 40 seconds off

– Heel Clicks

Complete the following circuit 3x:

1. Quick Back Lunges (10 reps each)
2. Dumbbell Swing (20 reps)
3. 3/4 Squat (15 reps)

Booty Burnout: Complete all exercises on one side before switching

1. Donkey Kicks
2. Pulsing Donkey Kicks
3. Shifted Pulses
4. V Pulses
5. Hold